Raspberry-Walnut Oatmeal with Sautéed Bananas

To celebrate the first of Advent, I went on an obstacle trail run outside of Frankfurt this Sunday. I know, it's not everyone's idea of a good time. When you live in the city and work at a desk all week, though, there is nothing better than some fresh air and exercise to remind you you're alive! Two loops on a 2.6-km trail with nine stations. Box jumps, pull ups, push ups, sit ups, dips plus a few other fun ones. Needless to say, I needed a breakfast that was going to (help me) go the distance.

Oatmeal was the clear choice. It's provides easily accessible energy for your body, but is filled with fiber that keeps you full and allows for the slow release of energy. My absolute favorite way to eat oatmeal is with raspberries, a pinch of cinnamon, sauteed banana and toasted walnuts. Yummm. There is just something so comforting about sitting down to a warm breakfast when it's cold outside. Cooking the bananas makes them even sweeter so you can skip (or go lighter) on the brown sugar or honey. 

What to love:
  • Fiber: Oatmeal contains a great mix of both soluble and insoluble fiber. The soluble fiber also known as beta-glucan helps lower cholesterol levels and reduce the risk of cardiovascular disease. Plus it keeps you full!
  • Beta-glucan also helps boost your immune system’s response to bacterial infection by activating your white blood cells.
  • Low glycemic load: Yes, oats have carbs, but the soluble fiber is made up of polysaccharides (long chains of glucose) that are harder to breakdown. This allows for the slow release of energy into your blood stream. No blood sugar spikes.
  • Oats also contain the antioxidant avenanthramidethatis believed to have anti-flammatory effects. It prevents free radicals from damaging LDL (the bad) cholesterol, thus reducing risk of heart disease.
  • Protein: 8.5 grams per 2/3-cup serving, which helps your body build strong muscles.
  • Good source of iron, which is required for the production of red blood cells and to the transport of oxygen throughout the body.
  • Bananas: Good source of potassium and vitamin C.
  • Raspberries: Filled with vitamin C and fiber.
  • Walnuts: Contains protein, omega-3s (help reduce plaque formation, reduce blood pressure and inflammation, support brain function, control appetite and improve mood) and more antioxidants per serving than blueberries.
*Click for nutritional data

Raspberry-Walnut Oatmeal with Sautéed Bananas

1/4 cup walnuts
2/3 cup steel cut oats
2 cup water
Pinch of salt
Sprinkle of cinnamon
1 banana, sliced
1 tsp. coconut oil
1/2 cup frozen raspberries


1. In a small frying pan on medium heat, toast walnuts until they begin to brown, stirring frequently. Remove, chop and set aside.
2. Pour warm water into a pot on medium-high heat and bring to a boil. Once the liquid is hot, add oats and reduce temperature to low. Simmer for a few minutes (longer if you like it less chewy).
3. While the oats cook, add oil and banana to pan on medium heat and saute until the banana darkens slightly and softens up, approximately 3-4 minutes.
3. Once the oatmeal is cooked to your liking, toss in the raspberries, salt and cinnamon and mix together. Transfer to a bowl and top it off with warm bananas and toasted walnuts.


  1. uh, aren't we missing a step where you add lots of whey protein and create oatmeal goop? or is that a secret recipe?

  2. Ha! Nope :) this was whey-protein free. Figured it had enough winning qualities to be a meal. Have been steering clear of whey protein as I‘m not willing to pay for the good-quality stuff. Tossing in some soaked chia seeds or mixing in an egg while it is hot would be another way to bump up the protein though.