This delicious concoction of fresh strawberries, bananas, and oats is a fast and nourishing breakfast meal – a perfect fit for busy bodies!

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  • Preparation Time

    5 minutes

  • Cooking Time

    5 minutes

  • Difficulty Rating


  • Serves



  1. ½ cup / 75 gm oats, steel cut
  2. 1 cup / 240 ml water
  3. 1 cup / 240 ml organic grass-fed or vegan milk
  4. ¼ tsp. / 6 gm table salt
  5. 1 medium banana
  6. 1 tsp. / 5 ml vanilla extract
  7. ½ tsp. / 1 g Stevia or monk fruit powder
  8. 1 cup / 165 gm strawberries, sliced


In a big bowl, combine the oats, salt, water, and milk; microwave for 10 minutes. Add sweetener, banana, and vanilla. Stir well to combine. Slice some strawberries and place on top of steaming hot oatmeal.

This delicious concoction of fresh strawberries, bananas, and oats is a fast and nourishing breakfast meal – a perfect fit for busy bodies!

Serving size: 1 cup / 240 ml

Exchanges per Serving: 2 Carb, 0 Protein, 0 Fat

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Comments 119

    • Hi, Jess0711. What you are seeing at the bottom of the recipe are “exchanges,” not grams. The approximate translation to grams for the various exchanges is as follows:
      1 carbohydrate exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat
      They follow the exchange systems of dietetics and diabetes organizations around the world.

  1. I have only just joined and have been reading various posts to pick up any tips from others, I dont understand what is meant by swapping/substituting proteins for fats etc. can you please direct me to where on your website I can learn more.Thank you.

    • Hi, Elizabeth, and welcome. For each meal, you have a certain number of exchanges for major food groups – you can see these by clicking on “Exchange mode” in the toolbar above any of your menus. There are two ways to swap for these:
      1. Click on the food you want to change, and you will see a pop-up menu from which you can select the replacement
      2. Refer to the following list of exchanges, and make the swap without modifying your online menu:

  2. Hi, CatharineKnight. Try monk fruit sweetener – it has much less of an aftertaste, and you can use the same amount as Stevia. If you are making something like this recipe, you can also use an inulin-based sweetener like JustLikeSugar, which is used more like sugar.

  3. I use Truvia. It comes from the Stevia plant which is an herb. Tastes like sugar with no after taste. No additives listed on the package and in Canada, EVERYTHING has to be listed on the labels as well as Nutrition facts.

  4. Hi, darlahunter. You are right, that non-quick-cooking oats absolutely are best. This recipe was posted in response to members who wanted a fast breakfast alternative that did not require a lot of cooking. It is still better than pre-packaged cereals, but if you have the time, steel-cut oats are definitely the way to go!

  5. Hi, Kathy. First, the 4-1/2 here refers to exchanges, and each fat exchange is 5 grams of fat. Yes, the amount of fat definitely varies in milks – there is a very wide range in vegan milks to nearly none in rice milk to a very high amount in some coconut milks.

  6. For those in the UK, I have just found that Tesco’s sell Canderel Green Stevia – both tablets and granulated. From what I have just found out, with the ingredients they use it shouldn’t have a bitter aftertaste. Worth checking out.
    My breakfast in the mornings is a portion of any rolled oats with half a portion of no added sugar muesli and a little milk. Lovely!

  7. 41/2 grams of fat? where is this coming from, I don,t buy vagan milk is that where the fat is? I use almond milk or coconut-3.5 on the almond an 14 in undiluted coconut canned! Can the fat be varied by just the milk?

  8. Hi everybody, Really found your responses a help. Living in the UK I have found finding some of the ingredients a challenge. I found Stevia at Holland & Barrett but now knowing it is a sweetener I would rather use fresh fruit on my Oats. Can anyone tell me what Brand of Oats they use?

  9. Stevia is a sweetener from a plant. I live in S. Florida and have one growing in my herb garden. If you eat a leaf it has the most unbelievable sweet taste, I use the leaf occasionally! When shopping for Stevia be sure to look at the ingredients, most brands have added sugar substitutes, like dextrose, glucose, etc. As for the aftertaste, you really can get used to anything. I hated it originally in my tea, but now regular sugar or splenda(tm) are just too sweet. After I was diagnosed with breast cancer I cut out everything but stevia, research shows that is it believed that sugar feeds cancer cells.

  10. For people in the UK I got Tate&Lyle Light At Heart White Sugar Stevia Blend450g in Tesco. This is a powder form so can be used in baking as well as in tea/coffee’. I have never used artificial sweeteners as I try to use natural products if possible. This is a mixture of cane sugar and stevia.
    They also stock Green Canderel Stevia 100Pk of tablets which have no mention of cane sugar.

  11. This was tasty, but I also added a bit of cane sugar rather than stevia. As another poster wrote–I too wonder if Trim Down has an agreement with stevia manufacturers. Despite being natural, it’s expensive, has an aftertaste, and at 0 kcal, seems too good to be true. Also, the portion prescribed for this in my meal plan was double what the avg. person would eat. Also totaled about 450 kcal for two cups. Seems rather steep when I was supposed to add cheese to the meal, too.

  12. Stevia can be found at most grocery stores in your area like Walmart and Price Chopper. I shop at Walmart and it is in the isle with sugar and the artificial sweetner. Stevia is a natual sweetner derived from plants.

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