Purple Carrot Nutrition
The new tradition is Caribbean nutrition
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Recipe: Adventures in Instant Oatmealing

by Janelle Zakour RD

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I have to admit... I've gotten quite lazy when it comes to breakfast making. After hitting the gym at 5:30am and having to get ready for work not long after, anything named convenience has become my friend. Lately I've been stocking these in my office and grabbing one when the hunger strikes. (NB this is not a brand promotion!!)


Today after my workout, I was heartily enjoying one and then it occurred to me... Janelle, why on earth are you buying this when it's soooo easy to assemble at home??

So I started putting together these little packets of instant oatmeal and taking these to the office with me. 

Instant Oatmeal Packets
(Adapted from Oh My Veggies)

For every one-serving packet, you’ll need:

  • 1/2 cup old-fashioned rolled oats

  • 1 teaspoon chia seeds

  • 1/2 teaspoon ground flaxseed

  • 1 teaspoon dried sweetener of choice (maple sugar, coconut sugar, brown sugar, stevia, vanilla sugar etc.)

  • A pinch of salt

  • Any additional add-ins**

Mix the dried ingredients into a snack-sized releasable baggie.

To cook, pour the baggie contents into a bowl and add 3/4 cup water. Stir to combine, then cover with a small plate and let stand for a few minutes to allow the oatmeal to thicken. The chia seeds and flaxseeds will absorb some of the water, so if it’s too thick for your liking, you may want to add more liquid.

So simple, right? Making your own oatmeal packets is cheaper than buying them and they’re great if you want to avoid the artificial flavours and excess sugar in many store-bought brands. And a healthy breakfast in minutes is always a win in my book!

This recipe is 193 calories, 34g carbohydrates with 6g from sugar, 6g protein and 4g fat. It is much lower in calories, fat and sugars than the store-bought brand!

**Let’s talk about the add-ins! Bear in mind that this will raise the calorie value of the meal. But they're still so delicious! You can use any kind of dried fruits and nuts you like, but here are some awesome flavour combinations:

Mango Almond:
2 tablespoons dried mango
1 teaspoon sliced almonds

Pina Colada:
2 tablespoons dried pineapple
2 teaspoons coconut milk powder

Apple Pie:
2 tablespoons dried apple pieces
1/4 teaspoon cinnamon
pinch of nutmeg
1 tablespoon sliced almonds

Strawberries and Cream:
2 tablespoons freeze-dried or dried strawberries
2 teaspoons powdered milk or coconut milk powder

Blueberry Almond:
2 tablespoons freeze-dried or dried blueberries
1 tablespoon sliced almonds

Maple Pecan:
1 tablespoon chopped pecans
2 teaspoons maple sugar

Ginger Apple:
2 tablespoons dried apple pieces
2 teaspoons diced crystallized ginger

Apricot Hazelnut:
2 tablespoons diced dried apricots
1 tablespoon chopped hazelnuts

Banana Walnut:
2 tablespoons dried bananas
1 tablespoon chopped walnuts
Pinch of nutmeg

Cranberry Pistachio:
2 tablespoons dried cranberries
1 tablespoon chopped raw or roasted pistachios

Caramel Cashew:
1 tablespoon chopped dates
1 tablespoon cashew pieces

Enjoy your healthy instant breakfast!

RecipesJanelle Zakour