Lemon Ginger Blueberry Buttermilk Tart Gourmet Overnight Oatmeal

Adapted from The Yummy Life's Blueberry Maple Refrigerator Oatmeal
I make four days' worth of the same variety in one large glass snap-lock storage dish.  Four days' breakfast made in under 15 minutes, no cooking involved.

Ingredients 

1/4 c. uncooked old fashioned rolled oats
1/3 c. skim milk
1/4 c. low-fat Greek yogurt 

1/2 T. lemon juice

drops lemon extract

1-2 t. raw sugar

1/2 t. ginger paste or microplaned fresh ginger
1.5 t. chia seeds
1/4 c. blueberries (or enough to fill jar)

Directions
In a half pint (1 cup) jar, add everything except fruit. Put lid on jar and shake until well combined. Remove lid, add fruit and stir until mixed throughout (better to add fresh or frozen blueberries each morning). Return lid to jar and refrigerate overnight or up to 3 days. Eat chilled or warmed up in the microwave.

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 270
% Daily Value *
Total Fat 6 g	9 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 19 mg	6 %
Sodium 130 mg	5 %
Potassium 196 mg	6 %
Total Carbohydrate 38 g	13 %
Dietary Fiber 5 g	22 %
Sugars 18 g
Protein 18 g	36 %
Vitamin A	16 %
Vitamin C	25 %
Calcium	39 %
Iron	11 %

Gingerbread Pudding Gourmet Overnight Oatmeal

Adapted from The Yummy Life's Apple Cinnamon Refrigerator Oatmeal
I make four days' worth of the same variety in one large glass snap-lock storage dish.  Four days' breakfast made in under 15 minutes, no cooking involved.

Ingredients 

1/4 c. uncooked old fashioned rolled oats
1/3 c. skim milk
1/4 c. low-fat Greek yogurt
1.5 t. chia seeds
1/2 t. cinnamon
1/4 t. ea. nutmeg and ginger, to taste
sprinkle black pepper, powdered lemon zest
1 t. molasses
1/4 c. unsweetened applesauce, or enough to fill jar

Directions
In a half pint (1 cup) jar, add everything except fruit. Put lid on jar and shake until well combined. Remove lid, add fruit and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 3 days. Eat chilled or warmed up in the microwave.

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 271
% Daily Value *
Total Fat 6 g	9 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 19 mg	6 %
Sodium 117 mg	5 %
Potassium 315 mg	9 %
Total Carbohydrate 38 g	13 %
Dietary Fiber 6 g	25 %
Sugars 18 g
Protein 18 g	35 %
Vitamin A	16 %
Vitamin C	15 %
Calcium	43 %
Iron	15 %

Blackberry Cinnamon Honey Gourmet Overnight Oatmeal

Adapted from The Yummy Life's Raspberry Vanilla Refrigerator Oatmeal
I make four days' worth of the same variety in one large glass snap-lock storage dish.  Four days' breakfast made in under 15 minutes, no cooking involved.

Ingredients 

1/4 c. uncooked old fashioned rolled oats
1/3 c. skim milk
1/4 c. low-fat Greek yogurt
1.5 t. chia seeds
1/4 t. vanilla extract
1 t. honey
1/4 to 1/3 c. blackberries (cut each berry in half), or enough to fill jar

Directions
In a half pint (1 cup) jar, add everything except fruit. Put lid on jar and shake until well combined. Remove lid, add fruit and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 3 days. Eat chilled or warmed up in the microwave.

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 264
% Daily Value *
Total Fat 6 g	9 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 19 mg	6 %
Sodium 107 mg	4 %
Potassium 233 mg	7 %
Total Carbohydrate 36 g	12 %
Dietary Fiber 7 g	27 %
Sugars 15 g
Protein 18 g	37 %
Vitamin A	18 %
Vitamin C	29 %
Calcium	40 %
Iron	12 %

Apple Cinnamon Gourmet Oatmeal

Adapted from The Yummy Life's Apple Cinnamon Refrigerator Oatmeal
I make four days' worth of the same variety in one large glass snap-lock storage dish.  Four days' breakfast made in under 15 minutes, no cooking involved.

Ingredients 

1/4 c. uncooked old fashioned rolled oats
1/3 c. skim milk
1/4 c. low-fat Greek yogurt
1.5 t. chia seeds
1/2 t. cinnamon
1 t. honey, optional (or substitute any preferred sweetener)
1/4 c. finely diced apples or unsweetened applesauce, or enough to fill jar

Directions
In a half pint (1 cup) jar, add everything except fruit. Put lid on jar and shake until well combined. Remove lid, add fruit and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 3 days. Eat chilled or warmed up in the microwave.

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 267
% Daily Value *
Total Fat 6 g	9 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 19 mg	6 %
Sodium 108 mg	5 %
Potassium 187 mg	5 %
Total Carbohydrate 37 g	12 %
Dietary Fiber 5 g	21 %
Sugars 17 g
Protein 18 g	35 %
Vitamin A	16 %
Vitamin C	25 %
Calcium	41 %
Iron	12 %

Chocolate Orange Gourmet Overnight Oatmeal

Adapted from The Yummy Life's Mocha Refrigerator Oatmeal
I make four days' worth of the same variety in one large glass snap-lock storage dish.  Four days' breakfast made in under 15 minutes, no cooking involved.

Ingredients 

1/3 c. uncooked old fashioned rolled oats
1/3 c. skim milk
1/4 c. low-fat Greek yogurt
1-1/2 t. dried chia seeds
1-2 t. dark cocoa powder
1 t. orange marmalade, honey, agave (or substitute any preferred sweetener)
1/4 t. ea. vanilla and orange extracts, to taste
sprinkle each instant espresso, cayenne, and cinnamon^†

Directions
In a half pint (1 cup) jar, add everything. Put lid on jar and shake until well combined. Refrigerate overnight or up to 3 days. Eat chilled or warmed up in the microwave.

^† These add depth and complexity to the chocolate!

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 274
% Daily Value *
Total Fat 6 g	10 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 19 mg	6 %
Sodium 138 mg	6 %
Potassium 162 mg	5 %
Total Carbohydrate 36 g	12 %
Dietary Fiber 6 g	23 %
Sugars 12 g
Protein 19 g	38 %
Vitamin A	16 %
Vitamin C	14 %
Calcium	39 %
Iron	17 %

Mocha Gourmet Overnight Oatmeal

Adapted from The Yummy Life's Mocha Refrigerator Oatmeal
I make four days' worth of the same variety in one large glass snap-lock storage dish.  Four days' breakfast made in under 15 minutes, no cooking involved.

Ingredients 

1/3 c. uncooked old fashioned rolled oats
1/3 c. skim milk
1/4 c. low-fat Greek yogurt
1.5 t. dried chia seeds
1-2 t. dark cocoa powder
1 t. raw sugar, honey, agave (or substitute any preferred sweetener)
1 t. instant espresso powder
1/2 t. vanilla
sprinkle each instant espresso, cayenne, and cinnamon^†

drops orange extract^†

Directions
In a half pint (1 cup) jar, add everything. Put lid on jar and shake until well combined. Refrigerate overnight or up to 3 days. Eat chilled or warmed up in the microwave.

^† These add depth and complexity to the chocolate!

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 273
% Daily Value *
Total Fat 6 g	10 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 19 mg	6 %
Sodium 134 mg	6 %
Potassium 163 mg	5 %
Total Carbohydrate 36 g	12 %
Dietary Fiber 6 g	23 %
Sugars 12 g
Protein 19 g	37 %
Vitamin A	16 %
Vitamin C	14 %
Calcium	39 %
Iron	17 %

Chocolate Raspberry Gourmet Overnight Oatmeal

Adapted from The Yummy Life's Raspberry Vanilla Refrigerator Oatmeal and Banana Cocoa Refrigerator Oatmeal
I make four days' worth of the same variety in one large glass snap-lock storage dish.  Four days' breakfast made in under 15 minutes, no cooking involved.

Ingredients

1/4 c. uncooked old fashioned rolled oats
1/3 c. skim milk
1/4 c. low-fat Greek yogurt
1.5 t. dried chia seeds
1-2 t. dark cocoa powder
1 t. raspberry jam, honey, agave (or substitute any preferred sweetener)
1/4 t. ea. vanilla extract, to taste
1/4-1/3 cup fresh or frozen whole, unsweetened raspberries, or enough to fill jar (cut each berry in half, or lightly smash them.
sprinkle each instant espresso, cayenne, and cinnamon^†
drops orange extract^†

Directions
In a half pint (1 cup) jar, add everything except the fruit. Put lid on jar and shake until well combined. Remove lid, add fruit and stir until mixed throughout (or add fresh or frozen fruit in the morning). Return lid to jar and refrigerate overnight or up to 3 days. Eat chilled or warmed up in the microwave.

^† These add depth and complexity to the chocolate!

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 270
% Daily Value *
Total Fat 6 g	9 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 19 mg	6 %
Sodium 140 mg	6 %
Potassium 169 mg	5 %
Total Carbohydrate 37 g	12 %
Dietary Fiber 5 g	21 %
Sugars 15 g
Protein 18 g	36 %
Vitamin A	17 %
Vitamin C	43 %
Calcium	40 %
Iron	16 %

Chocolate Hazelnut Gourmet Overnight Oatmeal

Adapted from The Yummy Life's Banana Peanut Butter Refrigerator Oatmeal and Mocha Refrigerator Oatmeal
I make four days' worth of the same variety in one large glass snap-lock storage dish.  Four days' breakfast made in under 15 minutes, no cooking involved.


Ingredients
1/4 c. uncooked old fashioned rolled oats
1/3 c. skim milk
1/4 c. 2% Greek yogurt
1.5 t. dried chia seeds
1 t. honey, optional (or substitute any preferred sweetener)
1 t. vanilla extract
1 T. (1/2 oz.) finely chopped dark chocolate
1 T. (1/2 oz.) finely chopped toasted hazelnuts
1/4 t. instant espresso^†
1/8 t. orange extract^†
sprinkle each cayenne and cinnamon^†

Directions
Mix the first four ingredients in your container. Puree the remaining ingredients, and add to the container.  Put lid on jar and shake until well combined. Refrigerate overnight or up to 3 days. Eat chilled or warmed up in the microwave.

^† These add depth and complexity to the chocolate!

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 342
% Daily Value *
Total Fat 14 g	22 %
Saturated Fat 5 g	25 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 7 mg	2 %
Sodium 56 mg	2 %
Potassium 221 mg	6 %
Total Carbohydrate 37 g	12 %
Dietary Fiber 7 g	29 %
Sugars 16 g
Protein 15 g	29 %
Vitamin A	4 %
Vitamin C	2 %
Calcium	21 %
Iron	26 %

Huckleberry, Nectarine, Orange Gourmet Overnight Oatmeal

Adapted from The Yummy Life's Peach Melba Refrigerator Oatmeal
I make four days' worth of the same variety in one large glass snap-lock storage dish.  Four days' breakfast made in under 15 minutes, no cooking involved.

Ingredients
1/4 c. uncooked old fashioned rolled oats
1/3 c. skim milk
1/4 c. low-fat Greek yogurt
1.5 t. dried chia seeds
1/4 t. vanilla extract
1/8 t. orange extract
sprinkle powdered lemon peel or 1/8 t. orange zest
1 t. orange liqueur
1 t. brown sugar
1/4 c. frozen or fresh huckleberries and/or diced nectarine

Directions
In a half pint (1 cup) jar, add everything except the fruit. Put lid on jar and shake until well combined. Remove lid, add fruit and stir until mixed throughout (or add fresh nectarines and fresh or frozen huckleberries in the morning). Return lid to jar and refrigerate overnight or up to 3 days. Eat chilled or warmed up in the microwave.

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 277
% Daily Value *
Total Fat 6 g	10 %
Saturated Fat 2 g	11 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 19 mg	6 %
Sodium 113 mg	5 %
Potassium 163 mg	5 %
Total Carbohydrate 35 g	12 %
Dietary Fiber 5 g	19 %
Sugars 11 g
Protein 17 g	35 %
Vitamin A	16 %
Vitamin C	16 %
Calcium	40 %
Iron	11 %

Stevia-Sweetened Cranberry Lemonade or Limeade, Plain or Sparkling

Ingredients
1 T. stevia powder
1/2 T. lemon or lime juice
1 T. unsweetened pure cranberry juice
14-16 oz. ice cold water or plain seltzer

Directions
Add stevia and juice to a pint glass.  Stir vigorously and add enough water to make a pint.

Concentrated Option
Add 1/2 c. stevia powder, 1/4 c. lemon or lime juice, and 1/2 c. cranberry juice with enough cold water to fill a pint jar.  Mix 1:8 concentrate:water in a glass to drink.  Enjoy!

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 12
% Daily Value *
Total Fat 0 g	0 %
Saturated Fat 0 g	0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 1 mg	0 %
Potassium 16 mg	0 %
Total Carbohydrate 2 g	1 %
Dietary Fiber 0 g	0 %
Sugars 1 g
Protein 0 g	0 %
Vitamin A	0 %
Vitamin C	6 %
Calcium	0 %
Iron	0 %

DIY "Lemonade Vitamin Water Zero" a.k.a., Stevia-Sweetened Lemonade or Limeade, Plain or Sparkling

Ingredients
1/2 T. stevia powder
2 T. lemon or lime juice
ice cold water or plain seltzer

Directions
Add stevia and juice to a pint glass.  Stir vigorously and add enough water to make a pint.

Concentrated Option
Add 2 T. stevia powder and 1/2 c. lemon or lime juice with enough cold water to fill a pint jar.  Mix 1:4 concentrate:water in a glass to drink.  Enjoy!

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 8
% Daily Value *
Total Fat 0 g	0 %
Saturated Fat 0 g	0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 0 mg	0 %
Potassium 31 mg	1 %
Total Carbohydrate 2 g	1 %
Dietary Fiber 0 g	0 %
Sugars 1 g
Protein 0 g	0 %
Vitamin A	0 %
Vitamin C	20 %
Calcium	0 %
Iron	0 %

Chocolate Orange Whey Protein Smoothie

Ingredients
1/2 c. skim or whole milk
3/4 c. 2% Greek yogurt, plain
2 T. unsweetened cocoa powder
2 T. frozen orange juice concentrate
1 t. chia seeds
1 t. stevia powder
1 t. vanilla extract
1/4 t. instant espresso powder
1/4 t. orange extract
tiniest pinch of ground cayenne
sprinkle of ground cinnamon
1-2 scoops whey protein powder, enough to add 20g protein

Directions
Blend and enjoy!

DIY Smoothie Pack Directions
Blend everything except the milk and protein powder and freeze in silicon 1 oz. ice cube trays. 6 cubes + protein powder in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. liquid and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.  Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes.  

Nutrition Facts

Servings 1.0
Amount Per Serving
calories 362
% Daily Value *
Total Fat 6 g	9 %
Saturated Fat 3 g	16 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 21 mg	7 %
Sodium 145 mg	6 %
Potassium 757 mg	22 %
Total Carbohydrate 35 g	12 %
Dietary Fiber 9 g	37 %
Sugars 25 g
Protein 44 g	88 %
Vitamin A	8 %
Vitamin C	82 %
Calcium	62 %
Iron	10 %

The Few Specifically Preferred Products

I rarely endorse specific products.  However, when I discover a distinct combination of quality, positive characteristics, and value, I do like to share the results of my time and energy with my friends and family, to save them the efforts.  I am not compensated in any way by any person, entity, or company for my preferences, or for this blog as a whole.


1 oz. Silicon Ice Cube Trays (for DIY smoothie packs).  I believe I chose these based on Amazon reviews.  I don't remember.  I link this for a visual aid only; I have not tried others. 


Balsamic Vinegar 

• Kirkland Signature, the best I've yet found at a reasonable price.  I like this one so much, I usually drink a spoonful when I cook with it.  It's thick and mildly sweet, robust, not just "acidic and vinegary," which is also why I'm effectively making my own hot sauce with the chipotle, adobo, and balsamic. 

Bouillon Paste

• Better Than Bouillon means I can make near-instant soup without going to the trouble and time to make stock, or carrying cartons and cartons of what's essentially water home from the grocery run, and it tastes like homemade, unlike the dry cube kinds.  Costco carries 16 oz. jars of Beef and Chicken for well under $10.

Bread

• I like Dave's Killer Bread Sprouted Whole Grain Bread because it's tasty and it doesn't upset my stomach.  Also every little bit of protein and fiber helps.

Espresso, Instant

• I like Medaglia D'Oro Instant Espresso Coffee for its intense and relatively smooth coffee flavor, used in recipes.  I've never made a cup of coffee to drink from this.

Herbs, Freeze-Dried

• Litehouse Instantly Fresh Herb Blends (Salad and Poultry are the only ones I've tried) are expensive and somewhat difficult to find, but they're the only herb blends I've ever tried that I don't I can make better.  Cheaper yes, so one day I will refine my own blends.

Teas

• Stash's Double Bergamot Earl Grey Black Tea is simply the most fragrant and enticing Early Grey, as my great-grandmother called it. 

• Trader Joe's Mango & Chile Black Tea is absolutely delicious, even if I do have to add a little of  their Scorpion Dried Chile Flakes to spice it up a bit.  It helps with headaches and congestion.

Whey Protein Powder  I looked at third-party testing to aid my choice.  I wanted the best value per gram of protein, the least contaminants, and the least additives--I want to buy one powder and I can flavor it many ways myself.

• NOW Foods Whey Protein Isolate, Natural Unflavored (1 scant scoop = 20g protein):  I chose this one because it scored well when third-party tested for quality and value, and it was available on Amazon when the previous option was discontinued.  This has less of a 'cooked milk flavor' and works better in smoothies.

• Integrated Supplements Whey Isolate Protein, Natural (2 scoops = 20g protein):  I chose this one because it scored well when third-party tested for quality and value, and it was available on Amazon, however it was soon discontinued.

Sinful Dark Chocolate Pots de Creme

Adapted from Land o' Lakes Milk Chocolate Pots de Creme

Ingredients
1/6 c. extra dark Guittard chocolate chips or 1 oz. chopped Trader Joe's 72% Dark Chocolate Pound Plus
scant 1/2c. (or 2/5c.) whole milk
1 egg yolk
1/4 t. vanilla
1/8 t. orange extract
1 t. instant espresso powder
dash each cinnamon, cayenne, salt, fresh ground nutmeg

Directions
Melt chocolate with milk together in a saucepan on med. heat. Remove from heat. Whisk smooth and blend in spices and extracts. Whisk yolk in separate bowl, and temper chocolate in. Return to pan and heat, whisk gently until mixture thickens. Remove from heat and chill or serve warm.

Nutrition
Servings 1.0

Amount Per Serving
calories 250
% Daily Value *
Total Fat 17 g	26 %
Saturated Fat 9 g	46 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 184 mg	61 %
Sodium 296 mg	12 %
Potassium 20 mg	1 %
Total Carbohydrate 17 g	6 %
Dietary Fiber 4 g	17 %
Sugars 9 g
Protein 5 g	10 %
Vitamin A	6 %
Vitamin C	0 %
Calcium	2 %
Iron	36 %

 

Orange Butter Cake with Chocolate 'Sour Cream' Yogurt Ganache

Adapted from the Joy of Baking's Yellow Butter Cake

Ingredients
3 1/2 t. baking powder
1 c. raw sugar
6 large egg yolks
1 c. whole milk
1 c. chopped Trader Joe's 72% Pound Plus Dark Chocolate
2 t. vanilla extract
orange extract, to taste
3 c. AP flour
1/2 t. salt
3/8 c. unsalted butter, room temperature
1 3/8 c. 2% Greek yogurt, divided
1-2 T. whole milk
Vanilla extract, orange extract, instant espresso, cayenne, cinnamon, to taste (to increase the complexity of the chocolate)

Directions
Cake
In a bowl, sift or whisk the flour with the baking powder, and salt.

In the bowl of your electric mixer, or with a hand mixer, beat the butter until soft and creamy (about 1-2 minutes). Gradually add the sugar and beat until light and fluffy (about 3-5 minutes). Add beaten egg yolks and yogurt, in two batches, beating well after each addition. Scrape down the sides of the bowl as needed. Add the vanilla and orange extracts and beat until combined.

With the mixer on low speed, alternately add the flour mixture (in three additions), and milk (in two additions), beginning and ending with the flour.  

Evenly divide the batter between the prepared pans, smoothing the tops with an offset spatula or back of a spoon. Bake 22 to 28 minutes or until a toothpick inserted into the center of the cake just comes out clean and the cake springs back when pressed lightly in center.  

Place the cakes on a wire rack to cool, in their pans, for about 10 minutes. Then invert the cakes onto a greased rack. To prevent cracks, re-invert cakes so that tops are right side up. Cool completely before frosting.

Ganache 

Put the chopped chocolate, the chocolate 'amplifiers', and a few tablespoons of whole milk in a microwave safe dish.  Microwave on high for 15-30 second intervals, stirring each time.  Whisk in the remaining 1 c. of yogurt.  Let cool to room temperature.

Assemble: Place one cake layer on your serving plate and spread with about 3/4 cup (180 ml) of frosting. Place the other cake layer on top of the frosting and cover the entire cake with the remaining frosting. 

Makes one - 9 inch (23 cm) layer cake.

Nutrition Facts

Servings 12.0
Amount Per Serving
calories 289
% Daily Value *
Total Fat 10 g	15 %
Saturated Fat 5 g	27 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 111 mg	37 %
Sodium 125 mg	5 %
Potassium 187 mg	5 %
Total Carbohydrate 43 g	14 %
Dietary Fiber 1 g	4 %
Sugars 19 g
Protein 9 g	18 %
Vitamin A	7 %
Vitamin C	0 %
Calcium	13 %
Iron	5 %