Finnish oatmeal

by JuhaTT
Last updated September 1, 2014 Copy
AmountIngredient€ / daySource
1000gMilk, 1.5% fat, added vitamin D€0.89Prisma
30mlCold Pressed Canola Oil (rypsi)€0.22Prisma
150gRolled Oats€0.18Prisma
45gWhey Protein 80%€1.27Prisma
30gCoconut Sugar€0.35Prisma
30gAlmond Flour€0.43Prisma
30gCocoa Powder€0.47Prisma
5gMineral Salt€0.03Prisma
1pillRainbow Multivitamin-Mineral€0.04Prisma
Amounts for:
Total Daily Cost:
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This recipe is mostly based on foodstuffs that Finnish people are already familiar with. There should not be many surprises to upset your stomach here, and you can buy everything from your local supermarket (replace coconut sugar with brown sugar if you have trouble obtaining the former).

The recipe matches the Finnish nutrition recommendations for all other adults except pregnant and breastfeeding women. It may be missing some vitamin K and choline from the U.S. government recommendations; you may want to supplement those as well.

The nutrition data has been collected from many different sources; mostly from the Finnish Food Composition Database and the USDA National Nutrient Database. These sources don't include all nutrients; the rest have been scrounged up from around the web.

I am not a nutritional specialist and the recipe does not take into account any possible effects the ingredients may have on each others' digestion. I personally recommend hedging your bets and enjoying at least one "ordinary" meal per day.

Suggestions for consuming:

  • Add chili powder to taste
  • Eat the bananas and carrot separately as snacks
  • The recipe is quite easy to break into three portions: breakfast, lunch, and dinner – and then you can replace one with a normal meal when you feel like it
  • Cooking the dry ingredients and liquids produces a delicious oatmeal

Nutrition Facts

Amount Per Day
45% Carb, 20% Protein, 35% Fat
% Daily Values*
Total Carbohydrate230g
Dietary Fiber 35g
Total Fat79g
Saturated Fat16g
Monounsaturated Fat37g
Polyunsaturated Fat17g
Omega-3 Fatty Acids3g
Omega-6 Fatty Acids11g
* Percent Daily Values are based on "Finnish nutrition recommendations (2000 kcal, min carbs, adult male)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Finnish nutrition recommendations (2000 kcal, min carbs, adult male)Change

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