Cocoa Oatmeal With Dates

1. Finely chop the dates.

2. Mix them with the oats, the cocoa and the salt in a 1.2 l microwaveble bowl.

3. Stir in the water.

4. Microwave on medium heat, 3 or 4 minutes at a time, stirring between each time.

5. Towards the end of cooking, cook for only a minute or two at a time.

6. When all the water has been absorbed and the oatmeal has a good consistency, it is done.

7. Serve with soymilk or ricemilk, and a little brown sugar if desired.

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Nutrient	Quantity
Total fats	8.0878 g
Protein	18.3788 g
Carbohydrates	68.5 g
Energy	255.864 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1137 g
Water	480.3862 g
Aspartic acid	1.6923 g
Calcium, Ca	115.744 mg
Lutein + zeaxanthin	173.304 g
Fiber, total dietary	18.472 g
Niacin	1.114 mg
Arginine	1.3223 g
Riboflavin	0.2328 mg
Tocopherol, beta	0.0752 mg
Glutamic acid	3.8415 g
Sodium, Na	15.508 mg
Theobromine	222.156 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0132 g
Total lipid (fat)	8.0878 g
Manganese, Mn	5.7066 mg
Proline	1.0136 g
Fatty acids, total saturated 16:0	1.4588 g
Choline, total	31.564 mg
Sugars, total	1.552 g
Caffeine	24.84 mg
Serine	0.928 g
Fatty acids, total saturated 18:0	0.5257 g
Vitamin B-6	0.1678 mg
Selenium, Se	44.0324 g
Ash	3.6748 g
Fatty acids, total saturated 18:1 undifferentiated	2.7139 g
Pantothenic acid	1.4318 mg
Phenylalanine	0.9551 g
Copper, Cu	0.8211 mg
Betaine	18.424 mg
Thiamin	1.1082 mg
Methionine	0.3367 g
Iron, Fe	6.5823 mg
Carbohydrate, by difference	68.5 g
Phosphorus, P	769.232 mg
Folate, total	52.336 g
Alanine	0.9173 g
Valine	1.0333 g
Fatty acids, total saturated 18:2 undifferentiated	2.5338 g
Glycine	0.9851 g
Fatty acids, total saturated 14:0	0.0172 g
Zinc, Zn	3.6589 mg
Isoleucine	0.71 g
Tocopherol, delta	0.094 mg
Fatty acids, total saturated 12:0	0.0244 g
Fatty acids, total polyunsaturated	2.6475 g
Leucine	1.42 g
Tocotrienol, alpha	2.0774 mg
Folate, DFE	52.336 g
Tryptophan	0.3465 g
Tocotrienol, beta	0.0752 mg
Tyrosine	0.7073 g
Vitamin K (phylloquinone)	3.278 g
Fatty acids, total saturated	2.1199 g
Histidine	0.422 g
Fatty acids, total monounsaturated	2.727 g
Threonine	0.5557 g
Folate, food	52.336 g
Vitamin E (alpha-tocopherol)	0.9602 mg
Magnesium, Mg	284.272 mg
Lysine	0.8206 g
Potassium, K	696.632 mg
Cystine	0.5672 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1 pinch	0	0	0
Cocoa powder	2 tablespoons	24.624	6.2532	1.4796
Water	2 cups	0	0	0
oat	1 cup	231.24	62.2468	6.6082
date	10	0	0	0