Perfect Oatmeal

A perfect way to start a day of healthy eating. And who would have thought that a bowl of oatmeal could provide over half of the daily value for those hard-to-find omega-3 fatty acids!     Prep and Cook Time: 15 minutes


Ingredients:
2-1/4 cups water
dash salt
1 cup regular rolled oats
1/2 tsp cinnamon
1/4 cup dried cranberries
1/4 cup chopped walnuts
1 TBS ground flaxseeds
1 TBS blackstrap molasses
1 cup milk or dairy-free milk alternative


Directions:
Combine the water and salt in a small saucepan and turn the heat to high.
When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes. Add cinnamon, cranberries, walnuts, and flaxseeds. Stir, cover the pan, and turn off heat. Let set for 5 minutes. Serve with milk and molasses.
Serves 2
Nutritional Profile

Nutrients in
Perfect Oatmeal
1.00 serving (92.32 grams)
Nutrient
%Daily Value

 manganese
108.5%

 omega-3 fats
59.1%

 tryptophan
37.5%

 fiber
32.2%

 vitamin K
31.9%

 phosphorus
27.1%

 vitamin B1
26%

Calories (362)
20%


Introduction to Recipe Rating System Chart
 In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Perfect Oatmeal is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Perfect Oatmeal
1.00 serving
92.32 grams
362.40 calories
Nutrient    Amount    DV
(%)    Nutrient
Density    World's Healthiest
Foods Rating
manganese    2.17 mg    108.5    5.4    excellent
omega-3 fats    1.42 g    59.2    2.9    very good
tryptophan    0.12 g    37.5    1.9    good
fiber    8.07 g    32.3    1.6    good
vitamin K    25.52 mcg    31.9    1.6    good
phosphorus    271.40 mg    27.1    1.3    good
vitamin B1    0.39 mg    26.0    1.3    good
World's Healthiest
Foods Rating    Rule
excellent     DV>=75% OR
Density>=7.6 AND DV>=10%
very good     DV>=50% OR
Density>=3.4 AND DV>=5%
good     DV>=25% OR
Density>=1.5 AND DV>=2.5%

Source: whfoods.org

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