Vanilla and Coconut Oats with Kiwi Fruit

Health Highlights

tasty way to start the morning with vanilla and coconut oats with kiwi fruit and pepitas. It’s high in fibre, low FODMAP and dairy-free.

Ingredients

1/4 cup	Rolled oats, dry (rolled)
1 tbsp	Coconut flakes, unsweetened (tbsp desiccated)
3/4 cup	Almond milk, vanilla, unsweetened, Silk (unsweetened; (see notes))
1/4 tsp	Vanilla extract, pure (tsp)
1 large kiwi(s)	Kiwi fruit (large; or 2 small ones))
22 gm	Pumpkin seeds (pepitas) ((about 22g) of ground pepitas (hulled pumpkin seeds))

Put oats, coconut, sugar (if using), milk and vanilla into a small saucepan. Cook over medium heat until milk starts to bubble and then reduce to low heat. Cook for about 5 minutes or until it reaches desired consistency, making sure you stir regularly with a spoon to stop it from sticking to the pot.
Meanwhile, peel the kiwi fruit and slice or chop into small pieces.
To serve, put the cooked oats into a bowl and top with the sliced (or chopped) kiwi fruit. Sprinkle with the ground pepitas and serve immediately.

Calories 307

Calories from fat 152

Calories from saturated fat 43

Total Fat 16.8 g

Saturated Fat 4.8 g

Trans Fat 0

Polyunsaturated Fat 4.3 g

Monounsaturated Fat 6.4 g

Cholesterol 0

Sodium 148 mg

Potassium 530 mg

Total Carbohydrate 33 g

Dietary Fiber 9.8 g

Sugars 20.0 g

Protein 10.0 g