Tropical Sunrise Porridge (Oatmeal)

1. Combine all ingredients in a bowl and cook in the microwave for 1 1/2 mins stirring well after one minute.

2. Serve with extra milk or yoghurt.

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Nutrient	Quantity
Total fats	13.6474 g
Protein	0.4096 g
Carbohydrates	21.4605 g
Energy	200.5678 kCal
Fatty acids, total saturated 18:3 undifferentiated	1.4176 g
Water	126.6601 g
Aspartic acid	0.0072 g
Calcium, Ca	24.9156 mg
Lutein + zeaxanthin	11.6 g
Fiber, total dietary	0.5525 g
Carotene, beta	3 g
Niacin	0.1282 mg
Vitamin A, RAE	0.6 g
Arginine	0.0042 g
Riboflavin	0.0247 mg
Fatty acids, total saturated 20:1	0.0544 g
Glutamic acid	0.006 g
Sodium, Na	14.8075 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0136 g
Total lipid (fat)	13.6474 g
Manganese, Mn	0.0358 mg
Proline	0.003 g
Fatty acids, total saturated 16:0	0.9653 g
Choline, total	1.7991 mg
Sugars, total	18.104 g
Serine	0.002 g
Fatty acids, total saturated 18:0	0.2739 g
Vitamin B-6	0.0371 mg
Selenium, Se	0.1922 g
Ash	0.2942 g
Fatty acids, total saturated 18:1 undifferentiated	3.0212 g
Pantothenic acid	0.0174 mg
Phenylalanine	0.002 g
Copper, Cu	0.0637 mg
Thiamin	0.0018 mg
Methionine	0.0012 g
Iron, Fe	0.2146 mg
Carbohydrate, by difference	21.4605 g
Phosphorus, P	12.6594 mg
Folate, total	2.1094 g
Alanine	0.0032 g
Valine	0.0026 g
Fatty acids, total saturated 18:2 undifferentiated	7.2051 g
Glycine	0.006 g
Carotene, alpha	1 g
Fatty acids, total saturated 14:0	0.0004 g
Zinc, Zn	0.041 mg
Isoleucine	0.0016 g
Fatty acids, total polyunsaturated	8.6227 g
Leucine	0.0014 g
Vitamin A, IU	12.4 IU
Folate, DFE	2.1094 g
Tryptophan	0.0006 g
Vitamin C, total ascorbic acid	1.29 mg
Phytosterols	23.936 mg
Tyrosine	0.001 g
Vitamin K (phylloquinone)	2.4009 g
Fatty acids, total saturated	1.2532 g
Histidine	0.0012 g
Fatty acids, total monounsaturated	3.1028 g
Threonine	0.001 g
Folate, food	2.1094 g
Cryptoxanthin, beta	7.6 g
Vitamin E (alpha-tocopherol)	0.0788 mg
Magnesium, Mg	6.3794 mg
Lysine	0.003 g
Potassium, K	84.3312 mg
Cystine	0.0006 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Water	0.5 cup	0	0	0
Raisin	1 tablespoon	31.1438	8.2005	0.0474
walnut	1 tablespoon	120.224	0	13.6
oat	0.58 cup	0	0	0
craisins	1 tablespoon	0	0	0
marmalade	1 tablespoon	49.2	13.26	0