1 serving of date and berry oatmeal contains 429 Calories. The macronutrient breakdown is 84% carbs, 9% fat, and 7% protein. This is a good source of fiber (54% of your Daily Value), potassium (19% of your Daily Value), and magnesium (29% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 10 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Set out the frozen blueberries to thaw slightly.
- Bring the water to a boil in a medium saucepan. Stir in the oats, dates, banana, apple, and coriander.
- Reduce heat and simmer, stirring occasionally, until the oats are tender, about 5 minutes.
- Fold in the blueberries and cook 1 minute more. Remove from heat, sprinkle or stir in the ground flaxseed, cover, and let stand 2–3 minutes before serving.
Nutrition Facts
For 1 serving of date and berry oatmeal (531g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 429 | |
| Fats | 5g | 6% |
| Saturated fats | 1g | 3% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 6mg | 0.3% |
| Carbs | 99g | 36% |
| Net carbs | 84g | |
| Fiber | 15g | 54% |
| Sugar | 52g | |
| Protein | 8g | |
| Calcium | 77mg | 8% |
| Iron | 2mg | 31% |
| Potassium | 878mg | 19% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 15μg | |
| Beta carotene | 97μg | |
| Caffeine | 0mg | |
| Choline | 33mg | 6% |
| Copper | 0.5mg | 53% |
| Fluoride | 3μg | |
| Folate (B9) | 43μg | 11% |
| Lycopene | 0μg | |
| Magnesium | 123mg | 29% |
| Manganese | 2mg | 72% |
| Niacin | 3mg | 21% |
| Pantothenic acid | 1mg | 16% |
| Phosphorus | 242mg | 35% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 16% |
| Selenium | 20μg | 37% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 18% |
| Vitamin A IU | 179IU | |
| Vitamin A | 9μg | 1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 41% |
| Vitamin C | 10mg | 11% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 6% |
| Vitamin K | 17μg | 14% |
| Zinc | 2mg | 18% |
| Sugars | ||
| Sugar | 52g | |
| Sucrose | 3g | |
| Glucose | 21g | |
| Fructose | 22g | |
| Lactose | 0g | |
| Maltose | 0.2g | |
| Galactose | 0g | |
| Starch | 3g | |
| Fats | ||
| Saturated fats | 1g | 3% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.3g | |
| Aspartic acid | 0.4g | |
| Cystine | 0g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.2g | |