Maple Blueberry & Banana Cream of Wheat
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This creamy and smooth wheat porridge is naturally sweetened with maple sugar, banana chips, and dried blueberries, then finished with a sprinkle of almonds for a boost of nutrients and a satisfying, subtle crunch.
Cooking method: Just add waterÂ
Approximate dry weight (per serving): 85g
Dietary preferences: High carbs, vegetarian, soy-free, egg-free
Macronutrients (per serving):
Carb Energy
48.1g | 192 kcal
Protein Power
9.3g | 37 kcal
Fat Fuel
13.2g | 119 kcal
Learn more about the importance of macronutrients in your outdoor adventure meal plan
Maple Blueberry & Banana Cream of Wheat Ingredients
Before you go running to the store, let me give you the inside scoop on the key ingredients:
Cream of Wheat
Native to: Middle East (wheat)
Top 3 nutrients: carbohydrates, protein, fiber
Cream of wheat is porridge made with ground wheat kernels. For this recipe, you can use instant or classic cream of wheat (note: you will just have to adjust the cooking time and water amount accordingly)
Maple Sugar
Native to: Northeastern North America (maple)
Top 3 nutrients: manganese, riboflavin, zinc
Easily found in most baking aisles, maple sugar adds the perfect touch of sweetness along with that iconic maple flavor.
Dried Blueberries
Native to: North America
Top 3 nutrients: vitamin C, vitamin K, fiber
Blueberries, maple, and bananas are a trio of flavours that work beautifully together—like the three amigos! If dried blueberries are hard to find, raisins make a good substitute, though blueberries are definitely worth the hunt if you can get them!
Banana Chips
Native to: Southeast Asia (bananas)
Top 3 nutrients: potassium, vitamin B6, vitamin C
Banana chips are easy to find, but watch out for brands that add extra sugars and oils. While oils are often unavoidable in store-bought banana chips, ones with added sugars can definitely be avoided. Or, if you’re able, make your own banana chips!
Almonds
Native to:Â Middle East & South Asia
Top 3 nutrients: healthy fats, vitamin E, magnesium
The almonds add a nice crunch and subtle flavour. Other nuts, such as walnuts or pecans, are great alternatives or additions.Â
Milk Powder (Cow Dairy)
Native to: world-wide (domesticated)*
Top 3 nutrients: protein, calcium, vitamin D
In addition to the sweet creamy flavour it provides, it adds a good amount of protein. You can use skim or whole milk powder, however, whole milk powder does have a noticeably better flavour.Â
*Milk cows are not native to a single specific location but have been bred and developed from wild aurochs over thousands of years. Aurochs were native to various parts of Europe, Asia, and North Africa.
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Instant vs Original Cream of Wheat
Instant Cream of Wheat:
- Preparation: Instant cream of wheat is pre-cooked and dehydrated, requiring only adding hot waterÂ
- Cooking Time: Ready in about 1-2 minutes
- Texture: Typically has a smoother, creamier texture since it’s processed to dissolve easily
Original Cream of Wheat:
- Preparation: Made from whole grain wheat and requires longer cooking time. Add water and bring to a boil. Note: Requires more water than instant
- Cooking Time: Â Simmer for 3 minutes while stirring constantly
- Texture: Often results in a heartier texture, with a more pronounced wheat flavour
The simplest choice is instant cream of wheat, but with a little extra work, original cream of wheat works too! Jump to How to prepare Maple Blueberry & Banana Cream of Wheat for further specifications.
Storage Instructions
Here are some tips to help you maximize the shelf life of your Maple Blueberry & Banana Cream of Wheat:
- Keep stored in a sealable container or bag
- Vacuum sealing can extend the shelf life by up to three times its normal duration! This is useful if you’re prepping lots for longer term use.
- Store in a cool, dry and dark place. For longer term storage, it’s recommended to keep stored in the freezer (especially if not vacuum sealed)
When you take these measures, your Maple Blueberry & Banana Cream of Wheat can last for several months, up to a few years!
Instant Cream of Wheat
Preparing Maple Blueberry & Banana Cream of Wheat is quick and easy, thanks to the instant cream of wheat and the absence of any ingredients requiring long soaking times.
Per serving:
- Add 2/3 cup boiling waterÂ
- Stir
- Let sit for 1-3 minutes
- Stir & enjoy
Original Cream of Wheat
If you’re using regular cream of wheat, it’s still a speedy process! It only requires a few more minutes to cook – but does make for a sticky pot!
Per serving:
- Add 2/3 cup boiling waterÂ
- Stir
- Let sit for 1-3 minutes
- Stir & enjoy
*If you’re making this at home (or out somewhere where you can bring milk) you can use fresh milk instead of milk powder.Â
Cooking Tips:
- Use a container with a lid to contain as much heat as possible… Have a packable insulated container? Even better
- After cooking time is finished, add a few splashes of hot water if you find the meal dry
Maple Blueberry & Banana Cream of Wheat
This creamy and smooth wheat porridge is naturally sweetened with maple sugar, banana chips, and dried blueberries, then finished with a sprinkle of almonds for a boost of nutrients and a satisfying, subtle crunch.
Ingredients
- 1 packet instant cream of wheat OR
- 3 tbsp original cream of wheat
- 2 tsps maple sugar
- 1 tbsp whole milk powder
- 1 tbsp dried blueberries heaping
- 6 banana chips
- 12 almonds roughly chopped
Instructions
Preparing meal:
- 1. Combine all ingredients in a sealable container
Cooking meal (instant cream of wheat):
- 1. Pour cream of wheat mixture into a bowl
- 2. Add 2/3 cup boiled water and stir
- 3. Let sit for 1 minute
- 4. Stir & enjoy!
Cooking meal (original cream of wheat):
- 1. Bring 1 cup of water to a boil
- 2. Slowly pour cream of wheat mixture into boiling water and stir
- 3. Simmer for 3 minutes while stirring constantly
- 4. Enjoy!
Notes
- If you're making this at home (or somewhere you can bring fresh milk), simply use it in place of water and skip the milk powder
Nutrition
Serving: 1gCalories: 347kcalCarbohydrates: 48.1gProtein: 9.3gFat: 13.2gSaturated Fat: 4.8gCholesterol: 10mgSodium: 209mgFiber: 3.9gSugar: 20.1g
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The Foodie Behind the Screen
Hi there! I'm Bri. I'm sharing my love for cooking - and the outdoors - one recipe at a time.
