Date and Berry Oatmeal
2 serving of date and berry oatmeal contains 481 Calories The macronutrient breakdown is 85% carbs, 9% fat, and 6% protein. This is a good source of fiber (60% of your Daily Value), potassium (23% of your Daily Value), and vitamin b6 (60% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Chop dates. Slice bananas. Chop or grate apple. Grind flaxseed. Thaw blueberries, or use fresh.
- In a saucepan, bring the water to a boil and stir in all ingredients, except blueberries and ground flaxseed. Simmer for 5 minutes.
- Stir in blueberries. Sprinkle flaxseed on top or stir in. Cover for 2-3 minutes before serving.
Nutrition Facts
For 2 serving of date and berry oatmeal (560g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 481 | |
| Fats | 5g | 7% |
| Saturated fats | 1g | 3% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 6mg | 0.3% |
| Carbs | 112g | 41% |
| Net carbs | 96g | |
| Fiber | 17g | 60% |
| Sugar | 60g | |
| Protein | 9g | |
| Calcium | 80mg | 8% |
| Iron | 3mg | 32% |
| Potassium | 1089mg | 23% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 29μg | |
| Beta carotene | 112μg | |
| Caffeine | 0mg | |
| Choline | 39mg | 7% |
| Copper | 1mg | 62% |
| Fluoride | 5μg | |
| Folate (B9) | 55μg | 14% |
| Lycopene | 0μg | |
| Magnesium | 139mg | 33% |
| Manganese | 2mg | 80% |
| Niacin | 4mg | 23% |
| Pantothenic acid | 1mg | 20% |
| Phosphorus | 255mg | 36% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 22% |
| Selenium | 21μg | 38% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 23% |
| Vitamin A IU | 216IU | |
| Vitamin A | 11μg | 1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 60% |
| Vitamin C | 15mg | 17% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 6% |
| Vitamin K | 18μg | 15% |
| Zinc | 2mg | 18% |
| Sugars | ||
| Sugar | 60g | |
| Sucrose | 4g | |
| Glucose | 24g | |
| Fructose | 25g | |
| Lactose | 0g | |
| Maltose | 0.2g | |
| Galactose | 0g | |
| Starch | 6g | |
| 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 | 0.2g | |
| Arginine | 0.2g | |
| Aspartic acid | 1g | |
| Cystine | 0g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.2g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.2g | |
| Serine | 0.2g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.2g | |