Berry Banana Peanut Butter Oatmeal

Intensity Notes: This is a “low and slow” recipe. The only “intensity” comes from not walking away too long (to prevent sticking) and the gentle arm work of stirring. Perfect for sleepy mornings or cooking with kids.

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Ingredients

Makes 1 large bowl or 2 smaller servings

Dry Goods

• 1/2 cup (45g) rolled oats (old-fashioned) – not instant

• 1 tablespoon chia seeds or ground flaxseed (optional, for thickness & omega-3s)

• Pinch of sea salt

Liquid

• 1 cup (240ml) milk of choice (oat, almond, dairy, or soy work best)

Flavor & Texture

• 1 small ripe banana, mashed (about 1/3 cup)

• 1 tablespoon natural peanut butter (creamy or crunchy)

• 1/2 cup (75g) fresh or frozen mixed berries (blueberries, raspberries, or strawberries)

Toppings (add just before serving)

• 1/2 banana, sliced

• 1 tablespoon peanut butter (extra drizzle)

• Remaining berries

• 1 teaspoon honey or maple syrup (optional, if you like it sweeter)

• 1 tablespoon chopped peanuts or granola (for crunch)

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Instructions (Step-by-Step)

Step 1: Mash & Measure (Intensity: Very Low)

Mash the small banana in a bowl until it forms a loose paste. In a small saucepan, combine rolled oats, chia seeds (if using), and a pinch of salt.

Step 2: Combine & Bring to Simmer (Intensity: Low)

Add 1 cup of milk to the saucepan, then stir in the mashed banana and 1 tablespoon of peanut butter. The banana will dissolve slightly as it cooks – that’s what creates the natural creaminess.

Turn the heat to medium-high. Stir occasionally until the mixture just begins to bubble at the edges (about 2-3 minutes).

Step 3: Reduce Heat & Cook (Intensity: Low-Medium)

Once simmering, reduce heat to low-medium (a gentle bubble). Stir every 60 seconds to prevent sticking and ensure even cooking. Cook for 5-7 minutes, or until the oats are tender and the oatmeal is thick and porridge-like.

Pro intensity tip: If you walk away for more than 90 seconds, the bottom will scorch. Stay near the stove, but use this time to slice your topping banana.

Step 4: Fold in the Berries (Intensity: Low)

When the oatmeal is 1 minute away from done, add 1/2 cup of berries (frozen is fine – no need to thaw). Stir gently. The heat will burst some berries, creating beautiful magenta swirls. Cook for the final minute until berries are warm and softened.

Step 5: Rest & Thicken (Intensity: Zero)

Remove the pot from heat. Let it sit for 1-2 minutes. This is crucial – the oatmeal will continue to thicken and cool to the perfect eating temperature.

Step 6: Assemble & Serve

Pour the oatmeal into a bowl. Top with fresh banana slices, the remaining berries, an extra drizzle of peanut butter, and a sprinkle of granola or peanuts. Add a swirl of honey if desired.

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Nutrition Information (Per Serving)

Based on 1 large bowl using unsweetened almond milk, natural peanut butter, and no added sweetener.