April 7, 2018No More Eggs. Jane Ellen Teller will not be able to join us this month so Bob and Sharon Bivins will be doing the honors. It was easy for me (Sharon) to give up eggs, but Bob was a different story. He will tell us the trials and tribulations of forgoing eggs and how he now views them. Join us at Unity of Fredericksburg, at 2217 Princess Anne St., #101-A, Fredericksburg, VA 22401.

For the fun of it, everyone bring the dish that you thought you would never be able to make without eggs.

March 10 MeetingOur meeting at the Salem Library for the showing of “What the Health”was very well attended and we had a number of people there who had never seen the film. We had a really good discussion after the showing and everyone seemed to enjoy the whole process.

Up Coming MeetingsApril 7, 2018

No More Eggs with Jane Ellen Teller. Jane Ellen’s last big hurdle to transitioning to a vegan diet was giving up eggs. She will share what she learned during the process.

May 5, 2018

Dr. James Loomis, Medical Director of the Barnard Medical Center, a respected and renowned medical institution will be speaking this month. Dr. Loomis is certified in Plant Based Nutrition from Cornell University. We are really excited to be able to bring this speaker to Fredericksburg and encourage all members to invite your friends and relatives to join us at Unity of Fredericksburg, at 2217 Princess Anne St., #101-A, Fredericksburg, VA 22401.

June-No meeting

July-No meeting

August-No meeting

Veggie Newsletter

March 2018

Life Changing Event

By Sharon Bivins

Last month Bob and I had a chance to take the Holistic Holiday at Sea Cruise. Ten days of nothing but visiting five different Caribbean island such as St. Thomas, St. Kitts, Martinique, Barbados, and Guadalupe. All the islands were incredible, and we really enjoyed it. We also attended 30 plus lectures. The vegan food was everywhere, but the highlight of the cruise was the 2,200 vegans that were on the cruise with us. Some of these people have been vegans for over 40 years and one adorable couple had been vegan for 1 month. We were all stranger to each other, but it felt as though we were best of friends and just didn’t know it.

I felt like we were at a rock concert. We attended lectures from Dr. Neal Barnard, Dr. T. Collin Campbell, James Aspey, Dr. Jonathan Balcome, Dr. Michael Klaper, Gene Baur, Kim Campbell, Nelson Campbell, Matt Frazier, Julianna Hever, Dr. Michael Gregor, Dr. Joel Kaun, Dr. Lawrence Kushi, and Rip Esselstyn to mention just what a few.

Except for one morning for Bob and two for me we got up on the 17th deck and performed yoga before breakfast.

One of the most unexpected events that we attended was a viewing of a movie that will be coming out this fall called The Game Changers directed by James Cameron. Rip Eppelstyn brought the idea to James Cameron and contrib-uted heavily to it. The movie had just been previewed at the Berlin Film Festival and since Rip was giving a couple of lectures he got permission from James Cameron to show us the uncut version. Please take the opportunity to see this film when it hits the theatres. I believe it will truly be a Game Changer as far as the “regular” public is concerned.

Bob and I learned so much on this cruise and when we returned we both agreed that the decision to move to a plant-based lifestyle was the best decision we have made in our whole life. So, as Dr. Klaper so often said, “I don’t mind dying, I just don’t want it to be my fault.”

5 Things We Know About the People Who Live LongestFrom the Spring Issue of YES Magazine

( I did not get permission to publish this article so I hope you will forgive me, but when Rich brought it to my attention I thought it would be something you would enjoy.)

How communities are using longevity research to ensure everyone has a long, healthy life.

Megan Wildhood posted Mar 05, 2018

The average lifespan in the U.S. is about 78 years, and for the first time since the 1990s, it’s getting shorter.

Despite spending much more on health care, Americans are sicker than people in other wealthy countries, with illnesses like diabetes, heart disease, Alzheimer’s, and stroke on the rise. So are “despair deaths” from drugs, alcohol, and suicide, according to researchers, with social isolation, poverty, and addiction laying the groundwork.

A long life is not just a health issue; it’s a justice issue. The wealthiest 1 percent, according to a study reported in The Lancet medical journal, now live on average 10 to 15 years longer than the poorest 1 percent. The shock of that statistic belies some basic logic that says the length of your life should not depend on the size of your bank account.

How long should we be living? It’s true that living past 100 while remaining healthy has much to do with genetics, but what about getting close to 100? There are cultures that regularly see people healthy into their 90s, free of the many diseases associated with aging.

In 2005, Dan Buettner’s National Geographic project stud-ied such communities and found their commonalities. His research team of doctors, anthropologists, and epidemiolo-gists discovered five “Blue Zones,” places in the world where people live the longest: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, Cali-fornia. Buettner’s book The Blue Zones: 9 Lessons for Living Longer From the People Who’ve Lived the Longest became a bestseller.

“At first, it was purely a research question,” Buettner says. “It was a way to solve a cool mystery. It took about five years for me to realize that our findings could help Americans with their health.” Now he and his team are using what they learned about healthy longevity to transform communities in this country.

“None of the people in the Blue Zones tried to live longer than everyone else on earth,” Buettner says. “It’s the way they live naturally. So rather than nag people to exercise or eat

healthy, why not shape people’s environments so that health is basically mindless?”

The Blue Zones Community Project was born. It aims to re-shape culture and environment to change individual behavior, so the changes stick. “The thing about these longevity princi-ples,” Buettner says, “is that you have to do them for a long time. If you’re a vegan for two years and then eat burgers and fries for the rest of your life, that vegan diet won’t do much for you.” So far, Blue Zones Project initiatives have reached almost 3.5 million people in more than 40 cities.

Leaving long life and good health up to individuals means economic inequality comes into play, but when longevity is a group effort, communities can use Blue Zones research to help everyone live longer and healthier. Studies show that social change begins to happen when as little as 10 percent of a popu-lation changes its thinking. This is why Blue Zones teams only need about 20 percent of the population to sign Blue Zones pledges—de-conveniencing their homes to promote more movement, starting to volunteer, joining a moai group. “I don’t advertise,” Buettner says. “Cities come to me—most recently my own, Minneapolis.”

Buettner likes to deal at the city and community level; there are typically five to 10 low-hanging fruits in terms of changes to make right away that don’t stir up political tension or cost the city a lot of money. “I’d rather go to a city council and get them to pass an ordinance limiting the number of fast food restaurants within a given area than nag people to eat healthy,” Buettner says. “I get so much more done.”

Here are five principles communities can adapt to create a culture of longevity—and justice.

1. Eat Mostly PlantsLessons from Sardinia, Italy

Sardinia, the first Blue Zone researchers identified, is a ge-netically and culturally isolated island in the Mediterranean with the world’s longest-lived men. The common diet is heavy on plants, legumes, and fish, with meat only occasionally. Importantly, eating is a social activity. Laughter with friends reduces stress, which in turn contributes to less heart disease, improved immune systems, and sharper cognitive function.

While it is becoming more widely accepted that eating more plants is better for human health and the planet, it’s often indi-viduals left to make diet changes. But what if the commitment to a plant-based diet were community-wide?

Beacon Food Forest, 2 1/2 miles south of downtown Seattle, is more than 5 acres of permaculture food farming, providing food access for anyone who needs it. “We want people who are not software engineers in this city to know we still care about them,” co-founder Jackie Cramer says.

A large strip of seasonal vegetables lines the forest to the west, and a gravel path separates the veggies from an abundant wel-

ter of fruit trees and bushes bearing everything from goumi and goji berries to the more familiar blackberries and blue-berries. Some plants are specifically for supporting native pollinators. There’s a nut grove and mushroom hut. Anyone can walk through the public part of the forest to forage.

The forest is run by volunteers—a committed core of 20 to 25 people plus others who can be called upon if needed for specific tasks. “We’re not strict with our volunteers,” Cra-mer says. “If you don’t like a project, walk away and join another team. And if you have an idea for a project, we’re totally open.” Maybe this is why Beacon Food Forest never lacks workers. The project not only introduces volunteers to food-growing that respects seasonality and the ecosystem, but it connects them to their community. “I’ve never met so many people in such a short amount of time,” says volunteer Joe Sutton-Holcomb.

Food as a way to build community has been effective in this fearful political climate of the Trump administration. “We’d put signs out indicating free food,” Cramer says, “but some of the neighbors across the street wouldn’t come. So we took the food to them and found out that they weren’t visit-ing because they weren’t sure if they needed identification.”

2. Move NaturallyLessons from Ikaria, Greece

“The world’s longest-lived people,” the Blue Zones proj-ect says, “don’t pump iron, run marathons or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it.” The people of the small island of Ikaria have perfected the healthy art of natural movement. The very oldest members of this commu-nity are generally poor and living in the highlands, but they are healthy. Between active days of gardening or frequent walks to friends’ houses, residents don’t have to set aside time dedicated to movement.

In the United States, our neighborhoods, livelihoods, and culture have been built around the automobile. To address the deadliness of this sedentary lifestyle, employers include gym memberships in benefits packages. Doctors repeat the recommendation to exercise for 30 minutes five times a week so often that many people live with guilt for not fitting a workout into their day. But what if exercise wasn’t just one more item on our already overstuffed to-do lists?

We all can’t hoof it up a hill to hang out with friends, and city living makes gardening challenging. But all environ-ments, from dense urban centers to rural neighborhoods, can be reconfigured to support more walking as transportation.

Feet First, a pedestrian advocacy organization in Washing-ton state, has been working since 1995 to make communities safer and easier to walk in. Feet First works to establish safe routes for kids walking to school and trains volunteers to design and lead walks through their own communities, with

themes such as “Hidden Beauty” or “How to Get All Your Errands Done on Foot.” The group develops educational ma-terials for commuters and engages legislators to make policy and budget choices that favor walkability.

Safe, walkable neighborhoods put more natural movement into your day and also build community solidarity.Imagine those neighborhoods you see in old movies where people are waving to each other on the way to the grocery store. Achieving that depends largely on where you start. “People have an easier time intuitively understanding grids than cul-de-sacs,” says Feet First’s Policy Committee Chair John Stewart. Neighborhoods built before World War II are easier to work with than much of what we’ve built in the last 20 years. He says, “It’s really about a sense of social cohe-sion. Cyclists, pedestrians, drivers. The way we think about things right now, these are three separate and sometimes adversarial communities.”

Safe, walkable neighborhoods put more natural movement into your day and also build community solidarity. “You’ll know about the elderly person who needs to be checked up on or the person who needs a certain medication,” Stewart explains. This awareness is a crucial part of emergency pre-paredness.

Overcoming the barriers to walkability requires stretch-ing our definition of community building. “Coalitions of like-minded people—including legislators, residents, those working to expand public transit, and researchers who understand that pedestrian advocacy is a long-term com-mitment—are essential. It took us a long way to get as far from walkable communities as we are, and it will take us a while to get to the level that Denmark or Amsterdam are, for example,” Stewart says. “It will require a design shift to make driving less convenient than walking. But it will also take a culture shift to get people thinking less ‘I have to give up something’—namely convenience when they drive less—and more ‘I am gaining something’—namely exercise and community when they walk more.”

3. Decrease StressLessons from Nicoya, Costa Rica

Residents of Nicoya value traditions and social connections. Nicoyan centenarians get frequent visits from neighbors. They work hard physically throughout their lives, even the oldest among them, and continue old ways that go back to the Chorotega, Indigenous people of the region, including a diet of fortified maize and beans.

On an individual level, de-stressing might look like a reg-ular yoga or mindfulness practice, spending time in nature, prayer, or journaling. While these can be beneficial, in an era where thousands of jobs are being outsourced or outdat-

ed and nearly 1 in 4 Americans says they have no one they could turn to for support, a bunch of individuals reflecting on their days or doing breath work isn’t going to be enough, even for those individuals. We are social beings; we need to reduce collective stress by supporting each other.

Modern Western communities have become unmoored from traditions and extended social groups, and the resulting in-dividualism may be at the root of one of the greatest modern stressors: inequality. Chuck Collins, author of Born on Third Base: A One Percenter Makes the Case for Tackling Inequal-ity, Bringing Wealth Home, and Committing to the Common Good, suggests that solving economic inequality requires “an economy that supports working, yes, but much more time for taking care of each other, playing, and making art.”

“Disconnection is a drug; privilege isolates and anesthetiz-es,” Collins writes.

So how can a community de-stress together? Fight inequality. Reach outside your socio-economic sphere, befriend peo-ple in different social classes. Find common goals to work toward together: community gardening, repairing houses, improving public spaces. Organize support for those who are vulnerable in this current regime of hatred.

4. Cultivate a Sense of PurposeLessons from Loma Linda, California

The 9,000-member Seventh-day Adventist Church makes up the core of the only Blue Zone in America. Church members create a social fabric out of helping others in the community, and the church provides many opportunities for volunteer-ing. Giving time to others not only staves off depression, but doing so with others as part of a larger mission amplifies the benefits.

Two-thirds of Americans hate their jobs. Yet meaningful work is good for our health. Blue Zones research explains, “Knowing your purpose adds up to seven years of life ex-pectancy.” Opportunities to change jobs can be limited by circumstances, though.

Perhaps we can get those health benefits by creating commu-nities with a shared sense of purpose. Native cultures share a stewardship for the Earth, believing that it belongs to every-one, including future generations. Alaska has built into policy the idea that its resources do not belong to any individual exclusively, so every Alaskan resident receives a portion of oil revenue.

In Montana last year, the idea of opening up the state to take in refugees started with one woman but would likely not have grown into Soft Landing, the nonprofit in Missoula that welcomes and resettles refugees, had it not been for others joining her. Mary Poole was spurred by a viral picture of a dead Syrian child, and was joined by other Montana moms in creating space for refugees. “I’m not a political person.

Dr. James Loomis Medical Director, Barnard Medical Center

GroupVegetarian

for animals, earth & health

FredericksburgLocation:Unity of Fredericksburg2217 Princess anne St #101-1a Fredericksburg, Va 22401

A Plant-Based Diet Can Help Save You and the Planet

Saturday, May 5, 11:30-1:00Vegan Potluck Lunch Followed by Talk + Q&A Please bring a vegan potluck dish or a donation.

Dr. Loomis will discuss the profound health benefits of a plant-based diet, as well as its advantages

for the environment and animal ethics. As the medical director of the Physicians Committee’s

Barnard Medical Center, his mission it to change how we prevent, treat, and reverse chronic disease

by using lifestyle, especially plant-based nutrition, as medicine. The choices we make about the

food we eat affect not only our health, but have major ramifications for the state of the environment.

Dr. Loomis was formerly the director of prevention and wellness at St. Luke’s Hospital in St. Louis,

where plant-based nutrition was the cornerstone of his medical practice.

I’m not a save-the-world activist. I don’t have a TV. I didn’t know about refugees, that it was a debate,” Poole says.

She may not have started out as an activist, but she and the other Soft Landing moms who joined her have a clear sense of purpose. So far, 30 refugee kids have a place in Montana schools. “Our sense of purpose is still very focused. On the simplest level, it’s how do we create a welcoming environ-ment for refugee families in our community? More broadly, it’s how do we be a good community member as an organi-zation and extend that welcome to everyone in a rising-tide-lifts-all-ships sort of way? So we do dialogue training, join the housing conversations that our community is having—you know, really exist within a community. We now have 30 volunteers that do one-on-one tutoring with every single English-language kid, not just refugees in our schools.” This is what happens when you get to know your surroundings: You see needs and create ways to meet them.

Human beings are social. If we tell stories of what we can do together, then everyone can draw some sense of individual purpose from the shared purpose. We will also have more stamina and inspiration for the tough battles ahead—disman-tling racism, dealing with police brutality, climate change. And we might begin to combat social isolation and loneliness at the same time.

5. Belong to a Healthy TribeLessons from Okinawa, Japan

Okinawa is where women live longer than anywhere else. Okinawans stay active by keeping “medical gardens” full of vegetables, herbs, and spices that they consume every day. They have ikigai, a strong sense of shared purpose. They maintain deep dedication to friends and family, with social networks, moais, groups of friends dedicated to each other for life. These tribes promise financial support in times of need, allowing for the emotional security of knowing that someone is always there for them.

Smoking, obesity, happiness, and even loneliness all have been shown to be contagious. So it stands to reason that the longest-lived people live in communities where most people are making healthy choices. Think of this “group mind” as positive peer pressure.

But healthy tribes to surround us are largely missing in the U.S. Generations move away from each other, and a Western culture of individualism is one part of the problem. Consider that romantic relationships are valued higher than friend-ships. Can we reverse that? Our health and longevity would improve if we did.

How do we create a moai culture? Social philosopher Roman Krznaric suggests that one way to do this is through restoring a sense of belonging, and to do this we cultivate empathy. “There are two kinds of individualism, and there are at least two kinds of empathy,” Krznaric says.

“Individualism that pictures each human being as total-ly self-sufficient providing for all of his or her material, physical, and social needs is damaging and dishonest. But individualism that celebrates each human being’s unique personhood and potential contribution to the world—we’ll call that individuality—that’s good and necessary,” he says. Shifting our collective story away from rugged individu-alism and more toward interconnected individuality will reduce the stigma around asking for help and relieve the terrible burden of loneliness and stress if one has to make it all on one’s own.

A culture that supports, protects, and honors friendships will give everyone more opportunities to be surrounded by caring people making healthy choices. Changing our envi-ronments might be difficult, but it’s easier than changing all by ourselves.

Eating Healthy at a RestaurantAs you could see from one of the previous articles I sat through a few lectures when we on our cruise, however I wanted to throw out an idea that Dr. Barnard mentioned in his keynote speech. “A Universal Diet.”

We all have gone to a restaurant and found that it was dif-ficult to order something from the menu. Yes, most ethnic restaurants support vegan and vegetarian, but what if you are gluten intolerant, or have a nut allergy, shellfish, soy, corn or any of the seven to nine most common allergies?

Every restaurant on the planet could offer a vegan meal that doesn’t contain any of the offending foods. It could be the one thing that that restaurant offered that would handle all the current issues that most people need. Kind of a Universal Meal. Only a vegan meal can meet all the criteria for a meal that will meet all these requirements, but it could be as simple as “Red beans & Rice or fancier such as the Forbidden Risotto with Sunchoke Lemon Cream. Recipe follows.

FORBIDDEN RISOTTO WITH SUNCHOKE LEMON CREAM4–6 SERVINGS

Sunchokes, also known as Jerusalem artichokes, are tubers from giant sunflower plants whose flowers are tiny. Provid-ing high-quality complex carbohydrates, substantial fiber, and phytonutrients, sunchokes are also known in Mendoci-no as the below-ground zucchini. A nutritionally valuable crop, sunchokes also contribute significant carbon to recharge soils through aerobic activity. In this recipe we use black “forbidden” rice, once thought to be reserved only for the Chinese emperor and his family. Combined with sunchokes, this dish is healthy and delicious!

FOR THE SUNCHOKE LEMON CREAM

1 tablespoon olive oil ½ cup diced onion 1 shallot, minced 1 clove garlic, minced 2 cups cleaned, peeled, cooked, and cubed sunchoke ½ cup water 1½ teaspoons salt ¼ teaspoon pepper Zest and juice of 1 lemon 1 tablespoon orange juice

FOR THE RISOTTO AND ASSEMBLY

½ cup black rice (also called purple rice) 1¼ cups water 2 teaspoons olive oil ½ cup diced onion ½ cup diced celery 1 shallot, minced ½ teaspoon salt 1 cup short-grain brown rice 2 cups vegan broth (low sodium or sodium free)

For the Sunchoke Lemon Cream

In medium sauté pan, combine olive oil, onion, shallot, and garlic. Cook over low heat until onion is translucent, about 5 minutes. Add sunchokes and water. Cook until heated and flavors are incorporated. Let cool. Transfer mixture to high-speed blender or food processor and add salt, pepper, lemon zest and juice, and orange juice. Blend until all ingredients are completely smooth.

For the Risotto and Assembly

In small saucepan, combine black rice and water. Bring to a boil over high heat. Reduce heat to low, cover pan, and simmer for 30 minutes, or until water is absorbed. Remove

from heat and let stand for 5–10 minutes before uncov-ering. Set aside. In a separate medium saucepan, com-bine olive oil, onion, celery, shallot, and salt. Cook over medium heat until onion is translucent, about 5 minutes. Add short-grain brown rice to saucepan and mix with the onion and celery. Coat grains with mixture and toast for a minute longer. Heat vegetable stock in a separate pot. Add hot stock to rice mixture and bring to boil. Reduce heat to low, cover pot, and simmer 40–50 minutes. Remove from heat and let stand 10 minutes before removing lid. In large bowl or pot, combine black rice with short-grain brown rice and pour in Sunchoke Lemon Cream. Mix well until all grains are well coated. Season with additional salt and pepper to taste, and serve hot.

Stanford, Jeff. Dining at The Ravens: Over 150 Nourishing Vegan Recipes from the Stanford Inn by the Sea (Kindle Locations 2898-2903). BenBella Books, Inc.. Kindle Edition.

Recipe from the March Meeting

Sweet Potato Oatmeal Breakfast Casserole

Courtesy of Beth Dorn

Inspired by This Ain’t Grandma’s Sweet Potato Casserole.Yield: 3-4 servings.

Oatmeal Ingredients:* 1/2 cup regular oats* 2 cups organic soy milk (or milk of choice)* 1 small sweet potato, peeled, chopped (made 2 cups

raw or 1.5 cups cooked)* 1 ripe large banana* 1 tbsp chia seeds (if you omit, you may have to reduce

the milk)* 1-2 tsp pure vanilla extract* 1 tsp ground cinnamon + 1/8th tsp nutmeg + 1/4 tsp

kosher salt, or to taste* 2 tbsp pure maple syrup Crunchy Pecan Topping:* 1/3 cup chopped pecans* 2 tbsp Earth Balance (or butter)* 2 tbsp flour (I used spelt flour)* 1/4 cup brown sugar (I used Sucanat)

Directions:1. Preheat oven to 350F. Bring several cups of water to a boil in a medium sized pot. Add in the peeled and chopped sweet potato. Cook over medium heat, for about 5 min-utes, until fork tender. Drain and set aside.2. Give the pot a quick rinse and then add in the oats, milk,

From the Editor

Plant Pure PodI don’t know if any of you know it, but right after we moved to Fredericksburg I signed up to sponsor a Plant Pure Nation Pod for the Fredericksburg area. Unfortu-nately, life got in the way and I have not worked it the way I should.

Plant Pure Nation is an offshoot of Nelson Campbell’s film of the same name. This film showed Nelsons attempt to bring a more nutritious way of eating to the people of Kentucky. Kentucky has some of the worst eating habits in the nation (which is saying something given how bad our Standard American Diet is.) Due to big farming, the drug industry lobbyists, and other conflicts with the Ken-tucky lawmakers he was unable to do the few things that he wanted. (P.S. He was paying for it.)

More out of frustration than anything else he decided that what we needed was a grassroots effort to bring help to the people of America. Since our state and federal lawmakers are unable to go against the lobbyists in and around the various capitals we are attempting to bring the word to the people of the U.S.

I would like to encourage you to join me as we move for-ward with different efforts to promote healthy eating and by bringing relief to the people in the food deserts and those who have not heard that fast food is costing them more than they can afford to pay.

Help me join with the other Plant Pure Pods around the world that are making a difference by creating a ground swell that our legislatures cannot ignore.

If you are interested in learning more about Plant Pure Na-tion and Plant Pure Pods contact me at: sbivins@discoverhealthyu.com. Together we can make a difference.

Sharon Bivins719-351-7133sharon@sharonbivins.com

P.S. If anyone wants to visit our website go to www.fxbgveggie.com

and chia seeds. Whisk well and bring to a boil. Reduce heat to low-medium and cook for about 5-7 minutes, stirring frequently.3. With a potato masher, mash in the cooked sweet potato and the banana into the pot. I left some chunks for texture. Now stir in the cinnamon, maple syrup, nutmeg, vanilla, and salt to taste. Adjust seasonings if necessary. Cook on low for another few minutes.4. Make the crunchy pecan topping by mixing together the pecans, flour, Earth Balance (or butter), and brown sugar with a fork. until very clumpy. Pour the oatmeal into a baker dish (I used a 4 cup/8 inch casserole dish) and spread out evenly. Now sprinkle on the pecan topping.5. Transfer the oats to a casserole dish (8inch/4cup or whatever you have!) and bake, uncovered, for 20 min-utes, at 350F. After 20 minutes, set oven to BROIL and

broil on low for a couple minutes, watching very closely so you do not burn the topping. Remove from oven and serve. Makes 3-4 servings.Note: You can reheat the oatmeal by mixing in a bit of milk and heating in the microwave. However, it is also very good COLD, straight from the fridge with a splash of milk too! YUM!

Nutritonal Info (based on 4 servings with soy milk, with-out topping): 217kcal, 4 grams fat, 7 grams protein, 6 grams fibre.

This is hands down the BEST spin-off oatmeal I have made yet. If you make one thing this week, you gotta make this.