BNI™ 000.00: Oatmeal cookies

BNI™ 0.0: Oatmeal cookies, Recipe, 2012.

This is a balanced meal which is also quick and easy to prepare. It can be used as an alternative to oatmeal breakfast, or as snacks during the day. It is quite a bland food, so feel free to add spices of your liking or a bit of a sweetener for a cookie-like taste.

To prepare the meal, start by beating a whole egg and adding some cinnamon (or any other spices of your liking). Then add the oats and mix in well. You will end up with a dough-type batter.

Medium egg 1 egg 53g
Cinnamon (or other spices) to taste to taste
Oats 1 cup 100g

You make cook the batter on a flatplate or pan, either as a single cake or divided into smaller portions resembling cookies. Cook at medium heat, to allow for the egg to set well while not burning the cookies.

This meal is well balanced nutritionally. It is also quite dense, so you may want to drink some water or tea with it. As a single serve, this meal should keep you going for some 4 hours. If made into four cookies, each should keep you going for about 1 hour.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 12.8 51.2 18.1 20.0 56.6 14.2
Carbohydrate 37.2 148.7 52.5 55.0 155.7 38.9
Sugar 0.8 3.0 1.1 < 10.0 < 28.3 < 7.1
Fat 9.3 83.3 29.4 25.0 70.8 7.9
Saturated fat 2.2 19.7 6.9 < 10.0 < 28.3 < 3.1
Fiber 6.3 - 21.1 14.2 - 4.2
Sodium 0.054 - 2.7 < 14.2 - < 0.283
Misc 34.4 - - - - 34.5
Total 100.0 283.1 100.0 100.0 283.1 100.0
kJul - 1184.5 - - 1184.5 -
Nutritional balance (100g)
(good) Adequate in protein
(good) Adequate in carbohydrate
(good) Very low in sugar
о (ok) Slightly high in fat
(good) Low in saturated fat
(good) Adequate in fiber
(good) Very low in sodium
55% *
50% *
45% *
40% *
35% *
30% * *
25% * *
20% * * * *
15% * * * *
10% * * * *
5%   * * * *
mid p c f fb
max s sf na
5%   * *
10%
15%   
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 153.0 grams )
grams per serving = 153.0 grams
* * * * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * * * * * * * * *
kcal per serving = 433.1 kcal
Balance simulation for this food (serving size = 153.0 grams ) Original BNI 0.00
Balanced 0.0 g fiber -
- 0.0 mg sodium -
- 0.00
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
- 0.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
- 0.0 kcal - 0.00
- 0 steps
or 0 minutes slow walking (~3.2km/h)
or 0 minutes fast walking (~5.6km/h)
or 0 minutes jogging (~8km/h)
or 0 minutes leisure cycling (<16km/h)
or 0 minutes swimming
or 0 minutes stair treadmill
Reduce kcal to 433.1 kcal per serving All reduce BNI to 0.00
433.1 kcal = energy for approximately 260 minutes (~ 4.3 hours)

Author

Jose D PEREZGONZALEZ (2012). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.

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