What do you need?
1 Serving of Oats (1/2 of Cup)
One 2 Lb 10 oz container of Quaker Quick Oats is the oats that I examined for nutrition. Seeing how the Quaker Oats Company has been around for a long time and is very popular I image it may be the brand of oatmeal that people are already eating. Still any oats will work, the nutrition facts may differ though. The 2 Lb 10 oz container of Quaker Oats contains 30 servings, thus will last you an average month.
1 Milled Flax Seed (2 Tablespoons)
Now while I get the milled flax seed because it is already milled obviously you could buy flax seed that you have to ground yourself and use it too. The current brand of flax seed that I am using is Hodgson Mill and it has 26 servings in it. So every week you can have one bowl of oatmeal without it in it, so it will last the whole month, or just buy another brand of flax seed that offers more servings per package.
1 Serving of Raisins, Dates or Other Dried Fruits (1/4 of Cup)
Sun-Maid brand of raisins were the raisins that I used in my oatmeal, 17 servings to a container. I can't imagine why you couldn't use any brand of raisins or dried fruit for that matter in the oatmeal. In fact I am sure that raw fruit, like diced or grated apples, would be good nutrition as well as taste good.
Walnuts or Other Nuts (1/4 of Cup)
Walnuts are the nuts that I put in my oatmeal, sometimes I crush them so they are not whole or just through them in as they come out of the package. The brand I am currently using is Diamond of California with 15 servings, but of course any brand will work. If you don't like walnuts use another nuts instead.
Milk, Soy Milk or Other Dairy Alternative (1 cup)
With milk allergies I am drinking soy milk, but there is no reason that you can't use regular milk or a dairy alternative. In fact if you don't want to add milk to your cooked oatmeal you don't have to.
What Do You Have to Do?
Boil some water, and in a bowl mix the flax seed, raisins, walnuts and oats. Pour the boiling water over the contents in the bowl and let it sit for one minute, then add milk and enjoy.
What Will This Offer You?
The recipe that I ate this morning consisted of a serving of flax seed, raisins, walnuts, oats and soy milk. In that one bowl I received the combined total of nutrition in the facts list below.
My Oatmeal this Morning Nutrition Facts
Oatmeal + Soy Milk + Walnuts + Flax Seed + Raisins = Total
Calories 150 + 100 + 200 + 60 + 130 = —- 640
Calories from Fat 25 + 35 + 180 + 40 + 0 = 280
Daily Value Percentage Based on a 2000 Calorie Diet
Total Fat 3g + 4g + 20g + 5g + 0 = 14 ——————– 49%
Saturated 0.5g + 0.5g + 2g + 0 + 0 = 3g ——————- 14%
Cholesterol 0mg + 0mg + 0mg + 0mg + 0mg = 0mg
Sodium 0mg + 120mg + 0mg + 0mg + 10mg = 130 —— 5%
Total Carbohydrate 27g + 8g + 4g + 4g + 31g = 74g —- 24%
Dietary Fiber 4g + 1g + 2g + 4g + 2g = 13g ————— 51%
Sugars 1g + 6g + 1g + 0g + 29g = 39g
Protein 5g + 7g + 5g + 3g + 1g = 21g ———————- 42%
Vitamin A 0% + 10% + 0% + 0% + 0% = —————- 10%
Vitamin C 0% + 0% + 0% + 0% + 0% = —————— 0%
Calcium 0% + 30% + 2% + 2% + 2% = —————— 36%
Iron 10% + 6% + 4% + 4% + 6% = ———————– 30%
My only concern is that this oatmeal offers no Vitamin C. I could replace the serving of raisins that I use with an apple, but that wouldn't be as easy or quick. All in all though this oatmeal starts the day great, and if I want I can just buy two things of raisins, nuts and one thing of oats and milled flax seed and about 2 gallons worth of soy milk and I can have really great oatmeal for a month.