Perfect Aussie Porridge

1. Put all ingredients into a large microwaveable bowl and stir. Cook in the microwave on high for 3 minutes, stir and cook for 2 more minutes.

2. Allow to sit for 2-3 minutes, then sprinkle with cinnamon and serve.

3. You can replace the apple with bananas, berries, peaches, or any fruit you enjoy.

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Nutrient	Quantity
Total fats	12.6013 g
Protein	18.8875 g
Carbohydrates	70.8642 g
Energy	369.7625 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2704 g
Water	408.3292 g
Aspartic acid	1.7382 g
Calcium, Ca	328.9667 mg
Lutein + zeaxanthin	153.8875 g
Fiber, total dietary	12.7407 g
Carotene, beta	53.4925 g
Niacin	0.9269 mg
Vitamin A, RAE	116.4025 g
Arginine	1.031 g
Riboflavin	0.5843 mg
Tocopherol, beta	0.0501 mg
Glutamic acid	4.1109 g
Sodium, Na	110.2567 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0089 g
Total lipid (fat)	12.6013 g
Manganese, Mn	3.5826 mg
Fructose	7.375 g
Proline	1.3834 g
Fatty acids, total saturated 16:0	2.7602 g
Fatty acids, total saturated 8:0	0.183 g
Sucrose	2.5875 g
Choline, total	59.6357 mg
Sugars, total	26.5688 g
Serine	1.035 g
Fatty acids, total saturated 10:0	0.183 g
Fatty acids, total saturated 18:0	0.9389 g
Vitamin B-6	0.2446 mg
Selenium, Se	37.3721 g
Ash	3.7552 g
Vitamin D	4.88 IU
Menaquinone-4	2.44 g
Fatty acids, total saturated 18:1 undifferentiated	3.471 g
Pantothenic acid	1.9319 mg
Phenylalanine	0.9754 g
Copper, Cu	0.3545 mg
Betaine	13.8717 mg
Thiamin	0.87 mg
Retinol	109.8 g
Methionine	0.4144 g
Iron, Fe	3.6173 mg
Carbohydrate, by difference	70.8642 g
Phosphorus, P	679.2083 mg
Folate, total	49.6617 g
Fatty acids, total saturated 4:0	0.183 g
Alanine	0.8233 g
Cholesterol	24.4 mg
Valine	1.1232 g
Fatty acids, total saturated 18:2 undifferentiated	2.0048 g
Glycine	0.7596 g
Carotene, alpha	0.4125 g
Glucose (dextrose)	3.0375 g
Fatty acids, total saturated 14:0	0.7359 g
Zinc, Zn	2.9043 mg
Isoleucine	0.8247 g
Tocopherol, delta	0.0627 mg
Fatty acids, total saturated 12:0	0.2042 g
Fatty acids, total polyunsaturated	2.2739 g
Leucine	1.6077 g
Tocotrienol, alpha	1.3849 mg
Vitamin A, IU	471.2175 IU
Folate, DFE	49.6617 g
Tryptophan	0.309 g
Vitamin C, total ascorbic acid	7.745 mg
Phytosterols	15 mg
Tocotrienol, beta	0.0501 mg
Fatty acids, total saturated 6:0	0.183 g
Starch	0.0625 g
Lactose	12.322 g
Tyrosine	0.8084 g
Vitamin B-12	1.098 g
Vitamin K (phylloquinone)	5.4873 g
Fatty acids, total saturated	5.4184 g
Histidine	0.4956 g
Fatty acids, total monounsaturated	3.4799 g
Threonine	0.6497 g
Folate, food	49.6617 g
Vitamin D (D2 + D3)	0.244 g
Cryptoxanthin, beta	18.1 g
Vitamin D3 (cholecalciferol)	0.244 g
Vitamin E (alpha-tocopherol)	1.0354 mg
Magnesium, Mg	179.8717 mg
Lysine	1.1373 g
Potassium, K	817.3108 mg
Cystine	0.409 g
Fluoride, F	4.125 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Milk	1 cup	148.84	11.6632	7.9788
Apple	1	65	17.2625	0.2125
Orange	1 teaspoon	1.7625	0.4406	0.0045
Cinnamon	1 pinch	0	0	0
Water	0.33 cup	0	0	0
oat	0.66 cup	154.16	41.4979	4.4055
sultana	2 tablespoons	0	0	0