Healthy Chocolate Oatmeal-Porridge

1. Put all the dry ingredients in a bowl and stir to mix (making sure any lumps in the cocoa powder and broken up).

2. Add the water and microwave on high for 1 minute 30 seconds (make sure it doesn't overflow!).

3. Stir and leave for at least a minute, then if you like it thicker, microwave for another 30 seconds or so until it's the texture you like (but be really careful it doesn't overflow), remembering it will thicken up a bit as it cools. Enjoy!

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	2.4482 g
Protein	5.7719 g
Carbohydrates	21.7863 g
Energy	81.165 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0379 g
Water	2.106 g
Aspartic acid	0.5288 g
Calcium, Ca	20.4666 mg
Lutein + zeaxanthin	57.0808 g
Fiber, total dietary	5.4882 g
Niacin	0.3318 mg
Arginine	0.4207 g
Riboflavin	0.0732 mg
Tocopherol, beta	0.0251 mg
Glutamic acid	1.2272 g
Sodium, Na	1.6295 mg
Theobromine	36.8546 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0044 g
Total lipid (fat)	2.4482 g
Manganese, Mn	1.8328 mg
Proline	0.3227 g
Fatty acids, total saturated 16:0	0.4195 g
Choline, total	10.3043 mg
Sugars, total	0.4857 g
Caffeine	4.1208 mg
Serine	0.2941 g
Fatty acids, total saturated 18:0	0.0983 g
Vitamin B-6	0.0538 mg
Selenium, Se	14.4189 g
Ash	1.0094 g
Fatty acids, total saturated 18:1 undifferentiated	0.822 g
Pantothenic acid	0.4727 mg
Phenylalanine	0.3014 g
Copper, Cu	0.1942 mg
Betaine	6.1413 mg
Thiamin	0.368 mg
Methionine	0.1086 g
Iron, Fe	1.9434 mg
Carbohydrate, by difference	21.7863 g
Phosphorus, P	243.1375 mg
Folate, total	16.8666 g
Alanine	0.2894 g
Valine	0.3232 g
Fatty acids, total saturated 18:2 undifferentiated	0.8367 g
Glycine	0.3124 g
Fatty acids, total saturated 14:0	0.0054 g
Zinc, Zn	1.0965 mg
Isoleucine	0.2229 g
Tocopherol, delta	0.0313 mg
Fatty acids, total saturated 12:0	0.0081 g
Fatty acids, total polyunsaturated	0.8746 g
Leucine	0.4518 g
Tocotrienol, alpha	0.6925 mg
Folate, DFE	16.8666 g
Tryptophan	0.1102 g
Tocotrienol, beta	0.0251 mg
Tyrosine	0.2225 g
Vitamin K (phylloquinone)	1.0475 g
Fatty acids, total saturated	0.5607 g
Histidine	0.1346 g
Fatty acids, total monounsaturated	0.8264 g
Threonine	0.1712 g
Folate, food	16.8666 g
Vitamin E (alpha-tocopherol)	0.3183 mg
Magnesium, Mg	82.5737 mg
Lysine	0.2557 g
Potassium, K	204.6517 mg
Cystine	0.1848 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Cocoa powder	1 teaspoon	4.085	1.0374	0.2455
Water	1.16 cup	0	0	0
oat	0.33 cup	77.08	20.7489	2.2027
artificial sweetener	1 teaspoon	0	0	0