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Meal Type
Season
Low Fat
 
Low Sodium
 
Low Calorie
 
Quick and Easy
 
Kid Friendly
 
Title
Ingredient
No. of Ingredients
Cook Time
Prep Time
Rating


  


Nutrition Facts

Serving Size (1 cup)

Servings Per Container


Amount per Serving


Calories 210g Calories from Fat 63


% Daily Value*


Total Fat 7g 10.8%


Saturated Fat .5g 2.5%


Trans Fat 0g


Cholesterol 5mg 1.7%


Sodium 55mg 2.4%


Total Carbohydrate 27g 9%


Dietary Fiber 4g 16%


Sugars 10g


Protein 9g


Vitamin A 6% Vitamin C 0%


Calcium 15% Iron 8%


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:


  Calories 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 · Carbohydrate 4 · Protein 4

Photo By: flickr.com/photos/sanfranannie/




Total Servings (Yield): 40 cups (total servings)

Serving Size: 1 cup


  (1 vote)


Ingredients:

  • 8 cups rolled oats (not quick or instant oats)
  • 1/3 cup unsalted sunflower seeds
  • 1/3 cup oat bran
  • 1/3 cup toasted wheat germ
  • 1/3 cup cracked wheat
  • 1/3 cup ground flax seed (if using whole flax seeds, grind it just before adding to bag)
  • 1/3 cup millet

——To make dry oatmeal mixture-----

  • Add ingredients to bag in any combination
  • Shake the bag to mix thoroughly
  • Store in the refrigerator.
  • Use within a month's time because the flax seed can become rancid if kept too long.

Directions:

  1. Take 1/4 Cup of High Energy Oats mixture
  2. Add 1/2 cup fat-free milk
  3. Add tablespoon of walnuts
  4. Add tablespoon of dried blueberries
  5. Microwave on high for 2 minutes 35 seconds
  6. Allow oatmeal to stand a few minutes before eating

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Equipment List:



  • Sturdy Storage Bag (Gallon sized plastic ziplock bag)
  • When no bag is available, use large plastic container with tight fitting lid

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