Chai Oatmeal

1. Combine oatmeal and flavourings in a deep, microwave safe bowl.

2. Add milk and stir to combine.

3. Cook on high power for 2 minutes, then stir.

4. Continue cooking and stirring at one minute intervals until the oatmeal is as thick as you like.

5. Top with favourite toppings. I like plain yogurt and a touch of maple syrup.

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Nutrient	Quantity
Total fats	14.2137 g
Protein	16.4577 g
Carbohydrates	51.5237 g
Energy	388.8971 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2757 g
Water	323.8891 g
Aspartic acid	0.9952 g
Calcium, Ca	507.1283 mg
Fiber, total dietary	4.0309 g
Carotene, beta	25.6585 g
Niacin	4.3849 mg
Vitamin A, RAE	168.4951 g
Arginine	0.3314 g
Riboflavin	0.9787 mg
Glutamic acid	2.5956 g
Sodium, Na	303.8565 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0024 g
Total lipid (fat)	14.2137 g
Manganese, Mn	0.2555 mg
Fructose	0.0017 g
Proline	1.1401 g
Fatty acids, total saturated 16:0	3.0465 g
Fatty acids, total saturated 8:0	0.2745 g
Sucrose	0.0089 g
Choline, total	52.5346 mg
Fatty acids, total polyunsaturated 18:1 t	0.0002 g
Sugars, total	25.5635 g
Serine	0.6965 g
Fatty acids, total saturated 10:0	0.2777 g
Fatty acids, total saturated 18:0	1.3464 g
Vitamin B-6	0.5042 mg
Selenium, Se	13.6982 g
Ash	3.8537 g
Vitamin D	7.32 IU
Menaquinone-4	3.66 g
Fatty acids, total saturated 18:1 undifferentiated	3.0426 g
Pantothenic acid	1.3672 mg
Phenylalanine	0.5986 g
Copper, Cu	0.1067 mg
Betaine	2.2324 mg
Thiamin	0.4602 mg
Retinol	164.7 g
Methionine	0.3043 g
Iron, Fe	12.677 mg
Carbohydrate, by difference	51.5237 g
Phosphorus, P	467.9413 mg
Folate, total	322.3105 g
Tocopherol, gamma	0.0034 mg
Fatty acids, total saturated 4:0	0.2745 g
Alanine	0.3928 g
Cholesterol	36.6 mg
Valine	0.7565 g
Fatty acids, total saturated 18:2 undifferentiated	0.4626 g
Glycine	0.2287 g
Glucose (dextrose)	0.0014 g
Fatty acids, total saturated 14:0	1.1202 g
Zinc, Zn	4.4531 mg
Isoleucine	0.5984 g
Fatty acids, total saturated 12:0	0.2823 g
Fatty acids, total polyunsaturated	1.3784 g
Fatty acids, total saturated 14:1	0.0006 g
Tocotrienol, gamma	0.0002 mg
Fatty acids, total polyunsaturated 17:1	0.0006 g
Leucine	1.0973 g
Tocotrienol, alpha	0.0004 mg
Vitamin A, IU	1095.0053 IU
Folate, DFE	18.6505 g
Tryptophan	0.147 g
Vitamin C, total ascorbic acid	5.2224 mg
Phytosterols	0.812 mg
Fatty acids, total polyunsaturated 18:1 c	0.0003 g
Fatty acids, total saturated 20:0	0.0004 g
Fatty acids, total saturated 6:0	0.2745 g
Lactose	18.483 g
Tyrosine	0.5831 g
Vitamin B-12	1.647 g
Vitamin K (phylloquinone)	1.1483 g
Fatty acids, total saturated	7.2556 g
Histidine	0.3483 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0003 g
Fatty acids, total monounsaturated	3.7165 g
Threonine	0.4916 g
Folate, food	18.6505 g
Fatty acids, total polyunsaturated 17:0	0.0013 g
Vitamin D (D2 + D3)	0.366 g
Cryptoxanthin, beta	0.0908 g
Vitamin D3 (cholecalciferol)	0.366 g
Vitamin E (alpha-tocopherol)	0.2728 mg
Fatty acids, total trans	0.0002 g
Fatty acids, total trans-monoenoic	0.0002 g
Magnesium, Mg	89.2028 mg
Lysine	0.9676 g
Potassium, K	658.0168 mg
Cystine	0.0701 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Milk	1.5 1/2	223.26	17.4948	11.9682
Salt	0 teaspoon	0	0	0
Honey	1 teaspoon	0	0	0
Cinnamon	0.25 teaspoon	0	0	0
Oatmeal	0.75 cup	159.6	32.7768	2.0286
Nutmeg	1 pinch	0.7219	0.0678	0.0499
Cardamom	0.25 teaspoon	1.555	0.3424	0.0335
Coriander	0.25 teaspoon	1.341	0.2475	0.08
Turmeric	0 teaspoon	1.17	0.2518	0.0122
walnut	0	0	0	0
allspice	0.25 teaspoon	1.2492	0.3426	0.0413