Vegan Microwave Oatmeal

Vegan Microwave Oatmeal is a great way to start the day.

Makes 1 serving.

IngredientsAmountCaloriesProtein
Water8 cups0 cal.
MAJU's Spirulina Powder1 TBSP + 1 tsp60 cal.8g
Nutiva Hemp Protein Powder1/4 cup120 cal.20g
Viva Labs Cacao Powder1/2 cup192 cal.8g
Total372 cal.36g

 

Directions:

  1. Mix oatmeal and water in a deep bowl.
  2. Set microwave for 50% power and cook for 5 minutes.
  3. Mix cinnamon and spirulina with oatmeal.
  4. Add up to 92 calories of fruit, grains, nuts, and seeds.

 

Nutrition Facts
Serving Size 1 bowl
Servings Per Container 1

Amount Per Serving
Calories 188 Calories from Fat 28.98
% Daily Value*
Total Fat 3.22g 5%
Saturated Fat 0.5g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 3.1mg 0%
Total Carbohydrate 33.7g 11%
Dietary Fiber 4.6g 18%
Sugars 1.0425g
Protein 6.1g 12%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
NutrientAmount
Polyunsaturated Fat0.5
Potassium161.67mg.
Vitamin A10%
Calcium2%
Iron9.71%
Magnesium10%
Zinc4.17%

 

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Watermelon Jam v1.0

This is an easy to make watermelon jam. All you need is chia seeds and a fork.

watermelon jam v1.0 on wheat toast watermelon jam v1.0 on wheat toast closer

Makes 1 cup, 16 TBSP.

IngredientsAmountGramsCalories
Chia Seeds2 TBSP28g139 cal.
Watermelon2 cups264g80 cal.

Directions:

  1. Cut watermelon into very small pieces.
  2. Mash with a fork and keep cutting if necessary.
  3. Put in air tight container and stir in Chia Seeds.
  4. Refrigerate for several hours.

 

Nutrition Facts
Serving Size 1 TBSP
Servings Per Container 16

Amount Per Serving
Calories 13.7 Calories from Fat 5.13
% Daily Value*
Total Fat 0.57g 1%
Saturated Fat 0.06g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0.4mg 0%
Total Carbohydrate 2g 1%
Dietary Fiber 0.7g 3%
Sugars 1.172g
Protein 0.39g 1%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
NutrientAmount
Polyunsaturated Fat0.43g
Monounsaturated Fat0.05g
Potassium25.7mg
Vitamin A2%
Vitamin C2%
Calcium1%
Iron1%
Thiamine1%
Niacin1%
Vitamin B61%
Manganese3%
Phosphorus2%
Copper1%
Selenium2%
Magnesium2%
Zinc1%

 

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Mixed Fruit Marmalade v1.0

My Mixed Fruit Marmalade is easy to make and tastes great. For an even easier recipe check out my Banana Jam recipe.

mixed fruit marmalade on wheat toast mixed fruit marmalade on wheat toast

Makes 1.75 cups, 28 TBSP.

IngredientsAmountGramsCalories
Apples3/4 cup90g47 cal.
Chia Seeds2 TBSP28g, 1oz.139 cal.
Grapefruit1/2 cup75g24 cal.
Oranges1/2 cup122g57 cal.
Peaches1/2 cup80g31 cal.
Plums1/4 cup41g19 cal.
Watermelon1/2 cup66g23 cal.

Directions:

  1. Cut fruit into very small pieces.
  2. Mash fruit with a fork and keep cutting if necessary.
  3. Put in air tight container and stir in Chia Seeds.
  4. Refrigerate.
Nutrition Facts
Serving Size 1 TBSP
Servings Per Container 28

Amount Per Serving
Calories 12.14 Calories from Fat 3.06
% Daily Value*
Total Fat 0.34g 1%
Saturated Fat 0.04g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0.2mg 0%
Total Carbohydrate 2.2g 1%
Dietary Fiber 0.6g 2%
Sugars 1.405g
Protein 0.28g 1%

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

 

NutrientAmount
Polyunsaturated Fat0.24g
Monounsaturated Fat0.3g
Potassium29.53mg
Vitamin A1.28%
Vitamin C6.53%
Calcium0.89%
Iron0.57%
Vitamin E0.25%
Thiamine0.89%
Riboflavin0.39%
Niacin0.75%
Vitamin B60.39%
Manganese1.67%
Phosphorus1.14%
Copper0.85%
Selenium0.82%
Magnesium1.25%
Zinc0.39%
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Banana Jam v1.0

This banana jam is really simple to make. All you need is a banana and a fork.

banana jam on wheat toast

Makes 1 cup.

Ingredients:

IngredientsAmountGramsCalories
Bananas2 Cups Sliced267 cal.

Directions:

  1. Mash bananas with a fork.
  2. Place in air tight container in refrigerator.
Nutrition Facts
Serving Size 1 TBSP
Servings Per Container 16

Amount Per Serving
Calories 16.69 Calories from Fat 0.54
% Daily Value*
Total Fat 0.06g 0%
Saturated Fat 0.02g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0.2mg 0%
Total Carbohydrate 4.3g 1%
Dietary Fiber 0.5g 2%
Sugars 2.29g
Protein 0.2g 0%

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

 

NutrientAmount
Potassium67.1 mg.
Vitamin C3%
Riboflavin2%
Niacin1%
Vitamin B63%
Manganese3%
Copper1%
Magnesium1%
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