1 quarter cup whole grain jumbo oats ...150 cal
1/2 cup water.
1 tablespoon raisins....50cals
Cook in microwavable bowl for 1 min
Stir then cook for further 3secs.......subtotal of 200cal
Layer onto a small bowl/ tupaware with lid (if you're on the go) into which you have already sliced 2/3 of a small to medium banana........50cal
and 1/4 cup of frozen blueberries.....20cal
Pop back into microwave for 15secs to thaw blueberries.
Add 1 tblesp of preprepared roasted oat bran powdered oats and powdered mixed nuts.(mixed in equal.proportion to provide a compensatory fibre topping for any dish)...50cal
Sprinkle 1/2 tablespoon.dates over the top....30cal (optional....if you prefer to replace water with 1/2 cup unsweetened organic soya)
Total...
350 Cal
MALES increase nut and fibre mix to 2 tablespoons and have both soya milk and dates...increases calories by 100 to bring total to 450 Cal.
