Difference between revisions of "Xberry oatmeal"
From Philosophical Vegan Wiki
| Line 17: | Line 17: | ||
| colspan="3"|'''''Nutrition facts per serving''''' | | colspan="3"|'''''Nutrition facts per serving''''' | ||
|- | |- | ||
| − | | colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): | + | | colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 309 (''calories in whole recipe: 309'')''' |
|- | |- | ||
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins''''' | | rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins''''' | ||
| − | | rowspan="3" style="background-color:#FFCEB5;"|''''' | + | | rowspan="3" style="background-color:#FFCEB5;"|'''''16%''''' |
| − | | rowspan="3" style="background-color:#FFCEB5;"|''''' | + | | rowspan="3" style="background-color:#FFCEB5;"|'''''8.9g''''' |
| style="background-color:#FFCEB5;"|Protein: lysine | | style="background-color:#FFCEB5;"|Protein: lysine | ||
| − | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|19% |
| − | | style="background-color:#FFCEB5;"|0. | + | | style="background-color:#FFCEB5;"|0.4g |
|- | |- | ||
| style="background-color:#FFCEB5;"|Protein: methionine | | style="background-color:#FFCEB5;"|Protein: methionine | ||
| − | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|14% |
| − | | style="background-color:#FFCEB5;"|0. | + | | style="background-color:#FFCEB5;"|0.1g |
|- | |- | ||
| style="background-color:#FFCEB5;"|Protein: isoleucine | | style="background-color:#FFCEB5;"|Protein: isoleucine | ||
| − | | style="background-color:#FFCEB5;"| | + | | style="background-color:#FFCEB5;"|17% |
| − | | style="background-color:#FFCEB5;"|0. | + | | style="background-color:#FFCEB5;"|0.3g |
|- | |- | ||
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates''''' | | rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates''''' | ||
| − | | rowspan="3" style="background-color:#B5E6FF;"|''''' | + | | rowspan="3" style="background-color:#B5E6FF;"|'''''47%''''' |
| − | | rowspan="3" style="background-color:#B5E6FF;"|''''' | + | | rowspan="3" style="background-color:#B5E6FF;"|'''''61.5g''''' |
| style="background-color:#B5E6FF;"|Fibers | | style="background-color:#B5E6FF;"|Fibers | ||
| − | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|34% |
| − | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|13.1g |
|- | |- | ||
| style="background-color:#B5E6FF;"|Net carbs | | style="background-color:#B5E6FF;"|Net carbs | ||
| style="background-color:#B5E6FF;"|n/a | | style="background-color:#B5E6FF;"|n/a | ||
| − | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|48.4g |
|- | |- | ||
| style="background-color:#B5E6FF;"|Sugars | | style="background-color:#B5E6FF;"|Sugars | ||
| style="background-color:#B5E6FF;"|n/a | | style="background-color:#B5E6FF;"|n/a | ||
| − | | style="background-color:#B5E6FF;"| | + | | style="background-color:#B5E6FF;"|15.2g |
|- | |- | ||
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats''''' | | rowspan="3" style="background-color:#EDCBFF;"|'''''Fats''''' | ||
| − | | rowspan="3" style="background-color:#EDCBFF;"|''''' | + | | rowspan="3" style="background-color:#EDCBFF;"|'''''7%''''' |
| − | | rowspan="3" style="background-color:#EDCBFF;"|''''' | + | | rowspan="3" style="background-color:#EDCBFF;"|'''''4.6g''''' |
| style="background-color:#EDCBFF;"|Omega-3 | | style="background-color:#EDCBFF;"|Omega-3 | ||
| − | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|12% |
| − | | style="background-color:#EDCBFF;"|0. | + | | style="background-color:#EDCBFF;"|0.2g |
|- | |- | ||
| style="background-color:#EDCBFF;"|Omega-6 | | style="background-color:#EDCBFF;"|Omega-6 | ||
| − | | style="background-color:#EDCBFF;"| | + | | style="background-color:#EDCBFF;"|8% |
| − | | style="background-color:#EDCBFF;"|1. | + | | style="background-color:#EDCBFF;"|1.4g |
|- | |- | ||
| style="background-color:#EDCBFF;"|Saturated fats | | style="background-color:#EDCBFF;"|Saturated fats | ||
| style="background-color:#EDCBFF;"|n/a | | style="background-color:#EDCBFF;"|n/a | ||
| − | | style="background-color:#EDCBFF;"|0. | + | | style="background-color:#EDCBFF;"|0.7g |
|- | |- | ||
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1 | | style="background-color:#FEE1C3; width:125px;"|Vitamin B1 | ||
| − | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|28% |
| − | | style="background-color:#FEE1C3; width:55px;"|0. | + | | style="background-color:#FEE1C3; width:55px;"|0.3mg |
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2 | | style="background-color:#FEE1C3; width:125px;"|Vitamin B2 | ||
| − | | style="background-color:#FEE1C3; width:55px;"| | + | | style="background-color:#FEE1C3; width:55px;"|14% |
| style="background-color:#FEE1C3; width:55px;"|0.2mg | | style="background-color:#FEE1C3; width:55px;"|0.2mg | ||
|- | |- | ||
| style="background-color:#FEE1C3;"|Vitamin B3 | | style="background-color:#FEE1C3;"|Vitamin B3 | ||
| − | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|12% |
| − | | style="background-color:#FEE1C3;"|1. | + | | style="background-color:#FEE1C3;"|1.9mg |
| style="background-color:#FEE1C3;"|Vitamin B5 | | style="background-color:#FEE1C3;"|Vitamin B5 | ||
| − | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|21% |
| − | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|1.0mg |
|- | |- | ||
| style="background-color:#FEE1C3;"|Vitamin B6 | | style="background-color:#FEE1C3;"|Vitamin B6 | ||
| − | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|12% |
| − | | style="background-color:#FEE1C3;"|0. | + | | style="background-color:#FEE1C3;"|0.2mg |
| style="background-color:#FEE1C3;"|Folate | | style="background-color:#FEE1C3;"|Folate | ||
| − | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|15% |
| − | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|59.8μg |
|- | |- | ||
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A] | | style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A] | ||
| − | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|1% |
| − | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|7.5μg |
| style="background-color:#FEE1C3;"|Vitamin C | | style="background-color:#FEE1C3;"|Vitamin C | ||
| − | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|50% |
| − | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|45.0mg |
|- | |- | ||
| style="background-color:#FEE1C3;"|Vitamin E | | style="background-color:#FEE1C3;"|Vitamin E | ||
| − | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|11% |
| − | | style="background-color:#FEE1C3;"|1. | + | | style="background-color:#FEE1C3;"|1.7mg |
| style="background-color:#FEE1C3;"|Vitamin K | | style="background-color:#FEE1C3;"|Vitamin K | ||
| − | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|21% |
| − | | style="background-color:#FEE1C3;"| | + | | style="background-color:#FEE1C3;"|25.2μg |
|- | |- | ||
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12] | | style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12] | ||
| Line 107: | Line 107: | ||
|- | |- | ||
| style="background-color:#B5FFBB;"|Calcium | | style="background-color:#B5FFBB;"|Calcium | ||
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|7% |
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|67.5mg |
| style="background-color:#B5FFBB;"|Copper | | style="background-color:#B5FFBB;"|Copper | ||
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|41% |
| style="background-color:#B5FFBB;"|0.4mg | | style="background-color:#B5FFBB;"|0.4mg | ||
|- | |- | ||
| style="background-color:#B5FFBB;"|Iron | | style="background-color:#B5FFBB;"|Iron | ||
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|44% |
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|3.5mg |
| style="background-color:#B5FFBB;"|Magnesium | | style="background-color:#B5FFBB;"|Magnesium | ||
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|27% |
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|106.2mg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Manganese | | style="background-color:#B5FFBB;"|Manganese | ||
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|132% |
| − | | style="background-color:#B5FFBB;"|3. | + | | style="background-color:#B5FFBB;"|3.0mg |
| style="background-color:#B5FFBB;"|Phosphorus | | style="background-color:#B5FFBB;"|Phosphorus | ||
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|38% |
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|265.6mg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Potassium | | style="background-color:#B5FFBB;"|Potassium | ||
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|10% |
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|478.3mg |
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium] | | style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium] | ||
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|30% |
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|16.3μg |
|- | |- | ||
| style="background-color:#B5FFBB;"|Zinc | | style="background-color:#B5FFBB;"|Zinc | ||
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|22% |
| − | | style="background-color:#B5FFBB;"| | + | | style="background-color:#B5FFBB;"|2.4mg |
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste] | | colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste] | ||
|} | |} | ||
| Line 144: | Line 144: | ||
*1 1/2 cups water | *1 1/2 cups water | ||
*2/3 cup whole-grain oatmeal flakes | *2/3 cup whole-grain oatmeal flakes | ||
| − | *2/3 cup mixed berries ( | + | *2/3 cup frozen mixed berries (recipe uses 1/4 strawberries, 1/4 raspberries, 1/4 blueberries, 1/4 blackberries, but you can use the berry of your choice) |
| − | *1/2 cup mixed berries as toppings | + | *1/2 cup fresh mixed berries as toppings (fresh is preferable, but not needed) |
| + | *Light shake of salt | ||
Instructions: | Instructions: | ||
*In a pot, add the water. Bring the water to a rolling boil. | *In a pot, add the water. Bring the water to a rolling boil. | ||
| − | *Lower your heat and stir in your oatmeal flakes and berries. Let the mixture simmer until most of the water has evaporated and has been absorbed by the oats, making sure to stir every now and then to avoid the oatmeal from sticking to the pot. | + | *Lower your heat and stir in your oatmeal flakes and berries, with a light shake of salt. Let the mixture simmer until most of the water has evaporated and has been absorbed by the oats, making sure to stir every now and then to avoid the oatmeal from sticking to the pot. |
| + | *Turn off the heat, and top with more berries. | ||
Serving: | Serving: | ||
Pour your oatmeal into a bowl. For added sweetness, sprinkle some date sugar. You can also add other components, such as seeds, nuts, or other raw fruits. | Pour your oatmeal into a bowl. For added sweetness, sprinkle some date sugar. You can also add other components, such as seeds, nuts, or other raw fruits. | ||
Latest revision as of 19:13, 22 July 2021
Difficulty: 1/5
Preparation and cooking time: 15 minutes
Servings: 1
Cost:
Cost per 2000 kcal:
| Nutrition facts per serving | |||||
| CALORIES PER SERVING (kcal): 309 (calories in whole recipe: 309) | |||||
| Proteins | 16% | 8.9g | Protein: lysine | 19% | 0.4g |
| Protein: methionine | 14% | 0.1g | |||
| Protein: isoleucine | 17% | 0.3g | |||
| Carbohydrates | 47% | 61.5g | Fibers | 34% | 13.1g |
| Net carbs | n/a | 48.4g | |||
| Sugars | n/a | 15.2g | |||
| Fats | 7% | 4.6g | Omega-3 | 12% | 0.2g |
| Omega-6 | 8% | 1.4g | |||
| Saturated fats | n/a | 0.7g | |||
| Vitamin B1 | 28% | 0.3mg | Vitamin B2 | 14% | 0.2mg |
| Vitamin B3 | 12% | 1.9mg | Vitamin B5 | 21% | 1.0mg |
| Vitamin B6 | 12% | 0.2mg | Folate | 15% | 59.8μg |
| Vitamin A | 1% | 7.5μg | Vitamin C | 50% | 45.0mg |
| Vitamin E | 11% | 1.7mg | Vitamin K | 21% | 25.2μg |
| Vitamin B12 | / | / | Vitamin D | / | / |
| Calcium | 7% | 67.5mg | Copper | 41% | 0.4mg |
| Iron | 44% | 3.5mg | Magnesium | 27% | 106.2mg |
| Manganese | 132% | 3.0mg | Phosphorus | 38% | 265.6mg |
| Potassium | 10% | 478.3mg | Selenium | 30% | 16.3μg |
| Zinc | 22% | 2.4mg | Sodium to taste | ||
Ingredients:
- 1 1/2 cups water
- 2/3 cup whole-grain oatmeal flakes
- 2/3 cup frozen mixed berries (recipe uses 1/4 strawberries, 1/4 raspberries, 1/4 blueberries, 1/4 blackberries, but you can use the berry of your choice)
- 1/2 cup fresh mixed berries as toppings (fresh is preferable, but not needed)
- Light shake of salt
Instructions:
- In a pot, add the water. Bring the water to a rolling boil.
- Lower your heat and stir in your oatmeal flakes and berries, with a light shake of salt. Let the mixture simmer until most of the water has evaporated and has been absorbed by the oats, making sure to stir every now and then to avoid the oatmeal from sticking to the pot.
- Turn off the heat, and top with more berries.
Serving:
Pour your oatmeal into a bowl. For added sweetness, sprinkle some date sugar. You can also add other components, such as seeds, nuts, or other raw fruits.
