Photo: Charisse Kenion
Estimated Nutrition (whole recipe, rough)
828
Calories
35g
Protein
21g
Fat
130g
Carbs
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chocolate | 1 oz (28g) semisweet | 155 |
| Oat | 1/2 cup dry (40g) | 154 |
| Milk | 1 cup (244ml) whole | 149 |
| Banana | 1 medium (118g) | 105 |
| Yogurt | 170g plain Greek | 100 |
| Raspberry | 1 cup (123g) | 64 |
| Maple Syrup | 1 tbsp (20ml) | 52 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Beverages | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 335 mL (1 ⅓ cups) rolled oats
- 250 mL (1 cup) skim milk or unsweetened fortified plant-based beverages
- 85 mL (⅓ cup) 0% plain Greek yogurt
- 1 ripe banana, mashed (about 125 mL/½ cup)
- 20 mL (4 tsp) maple syrup or brown sugar
- 15 mL (1 tbsp) cocoa powder
- 250 mL (1 cup) fresh or frozen raspberries
Directions
1
In a medium bowl, whisk together all ingredients except for raspberries. Spoon equally into 4 small jars or airtight containers.
2
Refrigerate for at least 4 hours, preferably overnight, before eating.
3
When ready to serve, top with raspberries.
By Health Canada ·
Recipe sourced from
food_guide_canada