Moraccan Oatmeal

1. dry toast the oatmeal and pine nuts add spices ,dont burn

2. add water and dried fruit add sugar

3. stirring constantly

4. you may need more water as fruit sucks it up.

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Nutrient	Quantity
Total fats	7.3205 g
Protein	5.4576 g
Carbohydrates	56.6219 g
Energy	292.3782 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0212 g
Water	251.6407 g
Aspartic acid	0.1674 g
Calcium, Ca	106.2012 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0341 g
Lutein + zeaxanthin	16.2719 g
Fiber, total dietary	4.5501 g
Fatty acids, total saturated 22:0	0.0057 g
Carotene, beta	107.9668 g
Niacin	3.4829 mg
Vitamin A, RAE	9.3844 g
Arginine	0.2226 g
Riboflavin	0.3078 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0094 g
Fatty acids, total saturated 20:1	0.0676 g
Glutamic acid	0.2998 g
Sodium, Na	107.5233 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0016 g
Total lipid (fat)	7.3205 g
Manganese, Mn	0.9885 mg
Fructose	1.9957 g
Proline	0.0804 g
Fatty acids, total saturated 16:0	0.3038 g
Fatty acids, total saturated 8:0	0.0001 g
Sucrose	11.5694 g
Choline, total	8.311 mg
Fatty acids, total polyunsaturated 18:1 t	0.0002 g
Sugars, total	32.6838 g
Serine	0.0849 g
Fatty acids, total saturated 10:0	0.0033 g
Fatty acids, total saturated 18:0	0.1224 g
Vitamin B-6	0.3464 mg
Selenium, Se	0.6218 g
Ash	1.8923 g
Fatty acids, total saturated 18:1 undifferentiated	1.5408 g
Pantothenic acid	0.147 mg
Phenylalanine	0.0559 g
Beta-sitosterol	11.1375 mg
Copper, Cu	0.2404 mg
Betaine	0.116 mg
Thiamin	0.2332 mg
Methionine	0.025 g
Iron, Fe	9.3938 mg
Carbohydrate, by difference	56.6219 g
Phosphorus, P	186.0499 mg
Folate, total	208.7376 g
Tocopherol, gamma	0.9481 mg
Alanine	0.0732 g
Valine	0.0718 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0298 g
Fatty acids, total saturated 18:2 undifferentiated	2.831 g
Glycine	0.0734 g
Carotene, alpha	1.8406 g
Glucose (dextrose)	2.184 g
Fatty acids, total saturated 14:0	0.0025 g
Zinc, Zn	2.7057 mg
Isoleucine	0.0561 g
Maltose	0.0168 g
Fatty acids, total saturated 12:0	0.0002 g
Fatty acids, total polyunsaturated	3.3427 g
Fatty acids, total saturated 14:1	0.0006 g
Tocotrienol, gamma	0.0584 mg
Fatty acids, total polyunsaturated 17:1	0.0006 g
Leucine	0.102 g
Tocotrienol, alpha	0.0013 mg
Vitamin A, IU	522.8669 IU
Folate, DFE	6.2976 g
Tryptophan	0.0122 g
Vitamin C, total ascorbic acid	5.0207 mg
Phytosterols	1.8963 mg
Fatty acids, total polyunsaturated 18:1 c	0.0003 g
Fatty acids, total saturated 20:0	0.0197 g
Campesterol	1.6875 mg
Starch	0.1207 g
Tyrosine	0.0483 g
Vitamin K (phylloquinone)	5.888 g
Fatty acids, total saturated	0.7038 g
Histidine	0.035 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0047 g
Fatty acids, total monounsaturated	2.0578 g
Threonine	0.0411 g
Folate, food	6.2976 g
Fatty acids, total polyunsaturated 17:0	0.0014 g
Cryptoxanthin, beta	10.075 g
Vitamin E (alpha-tocopherol)	0.92 mg
Fatty acids, total trans	0.0002 g
Fatty acids, total trans-monoenoic	0.0002 g
Magnesium, Mg	72.5263 mg
Lysine	0.0626 g
Potassium, K	413.44 mg
Cystine	0.0315 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Ginger	0 teaspoon	0.2	0.0444	0.0019
Brown sugar	1 tablespoon	34.2	8.8281	0
Cinnamon	1 teaspoon	0	0	0
Oatmeal	0.5 cup	106.4	21.8512	1.3524
Water	1 cup	0	0	0
Cardamom	0 teaspoon	0.7775	0.1712	0.0168
Turmeric	0 teaspoon	1.17	0.2518	0.0122
Raisin	2 tablespoons	62.2875	16.401	0.0949
pine nut	1 tablespoon	56.7844	1.1036	5.7687
date	1 tablespoon	25.9088	6.8934	0.0358
apricot	1 tablespoon	4.65	1.0772	0.0378