Quick Date- Fruit- Cinnamon Oatmeal

1. Boil water in a kettle

2. Put every thing in a single serving size bowl

3. Once water is boiled add it to bowl of ingredients

4. Stir then cover with a plate or towel.

5. Let sit till the oats have absorbed most of the water.

6. Stir several times and enjoy.

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Nutrient	Quantity
Total fats	17.1043 g
Protein	12.8482 g
Carbohydrates	81.3335 g
Energy	443.8962 kCal
Fatty acids, total saturated 18:3 undifferentiated	1.4719 g
Water	252.5215 g
Aspartic acid	1.2908 g
Calcium, Ca	135.2729 mg
Lutein + zeaxanthin	98.3812 g
Fiber, total dietary	12.5907 g
Carotene, beta	1.1025 g
Niacin	0.6893 mg
Arginine	0.8417 g
Riboflavin	0.3695 mg
Tocopherol, beta	0.0376 mg
Fatty acids, total saturated 20:1	0.0544 g
Glutamic acid	2.255 g
Sodium, Na	98.3902 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0204 g
Total lipid (fat)	17.1043 g
Manganese, Mn	3.2758 mg
Fructose	3.6981 g
Proline	0.7841 g
Fatty acids, total saturated 16:0	1.4865 g
Fatty acids, total saturated 8:0	0.0002 g
Sucrose	16.0446 g
Choline, total	16.666 mg
Sugars, total	38.0363 g
Serine	0.5775 g
Fatty acids, total saturated 10:0	0.0002 g
Fatty acids, total saturated 18:0	0.3076 g
Vitamin B-6	0.1083 mg
Selenium, Se	21.9152 g
Ash	2.1452 g
Fatty acids, total saturated 18:1 undifferentiated	4.1379 g
Pantothenic acid	0.8176 mg
Phenylalanine	0.5169 g
Copper, Cu	0.2475 mg
Betaine	9.2855 mg
Thiamin	0.5727 mg
Methionine	0.1874 g
Iron, Fe	4.783 mg
Carbohydrate, by difference	81.3335 g
Phosphorus, P	356.7725 mg
Folate, total	27.9312 g
Tocopherol, gamma	0.0092 mg
Alanine	0.6336 g
Valine	0.5605 g
Fatty acids, total saturated 18:2 undifferentiated	8.4439 g
Glycine	0.5545 g
Glucose (dextrose)	3.9711 g
Fatty acids, total saturated 14:0	0.0077 g
Zinc, Zn	1.809 mg
Isoleucine	0.401 g
Maltose	0.022 g
Tocopherol, delta	0.047 mg
Fatty acids, total saturated 12:0	0.0124 g
Fatty acids, total polyunsaturated	9.9157 g
Leucine	0.7974 g
Tocotrienol, alpha	1.0405 mg
Vitamin A, IU	8012.6748 IU
Folate, DFE	27.9312 g
Tryptophan	0.1596 g
Vitamin C, total ascorbic acid	14.529 mg
Phytosterols	23.936 mg
Tocotrienol, beta	0.0376 mg
Tyrosine	0.3831 g
Vitamin K (phylloquinone)	4.0401 g
Fatty acids, total saturated	1.8691 g
Histidine	0.2455 g
Fatty acids, total monounsaturated	4.2263 g
Threonine	0.3507 g
Folate, food	27.9312 g
Fatty acids, total polyunsaturated 17:0	0.0002 g
Vitamin E (alpha-tocopherol)	0.5383 mg
Magnesium, Mg	127.2912 mg
Lysine	0.4389 g
Potassium, K	428.96 mg
Cystine	0.326 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Sea salt	0	0	0	0
Cinnamon	3 pinches	0	0	0
Maple syrup	1 tablespoon	52	13.408	0.012
hot water	1 cup	0	0	0
walnut	1 tablespoon	120.224	0	13.6
oat	0.5 cup	115.62	31.1234	3.3041
date	2 tablespoons	51.8175	13.7868	0.0717
berry	0.33 cup	104.2347	23.0153	0.1165
flax seed	1 teaspoon	0	0	0