Flavorful Diet Breakfast

Coconut and Mango Muesli

with Corn flakes
4.875
Average: 4.9 (8 votes)
(8 votes)
Coconut and Mango Muesli

Coconut and Mango Muesli - Fruity cereal with tropical flavors

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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
392
calories
Calories

Healthy, because

Even smarter

Nutritional values

Mango and orange juice replenish the vitamin C store with half of the daily requirement in the morning, oat flakes provide B vitamins and plenty of magnesium to give you strength for your job or school; the protein-rich yoghurt increases the effect and contributes calcium.

If you don't like to eat in the morning, you can also take the muesli with you: Fill flakes and flakes as well as mango and yoghurt into a sealable container each and mix to eat.

1 serving contains
(Percentage of daily recommendation)
Calorie392 cal.(19 %)
Protein10 g(10 %)
Fat12 g(10 %)
Carbohydrates59 g(39 %)
Sugar added6 g(24 %)
Roughage8 g(27 %)
Vitamin A0.6 mg(75 %)
Vitamin D0.1 μg(1 %)
Vitamin E2 mg(17 %)
Vitamin K1.2 μg(2 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.8 mg(32 %)
Vitamin B₆0.3 mg(21 %)
Folate74 μg(25 %)
Pantothenic acid1 mg(17 %)
Biotin12 μg(27 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C64 mg(67 %)
Potassium696 mg(17 %)
Calcium226 mg(23 %)
Magnesium88 mg(29 %)
Iron2.3 mg(15 %)
Iodine13 μg(7 %)
Zinc1.7 mg(21 %)
Saturated fatty acids8.7 g
Uric acid51 mg
Cholesterol1 mg
Complete sugar38 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 Tbsps whole-grain Oatmeal (about 40 grams)
4 Tbsps Shredded coconut (about 30 grams)
1 ripe Mango (about 400 grams)
½ Orange
11 ozs Yogurt (0.1% fat) (0.1% fat, with fruits such as mango and orange)
2 Tbsps Corn flakes (about 10 grams)
How healthy are the main ingredients?
MangoOrange
Preparation

Kitchen utensils

1 Non-stick pan, 1 Wooden spoon, 2 Bowls, 1 Plate, 1 Tablespoon, 1 Citrus juicer, 1 Cutting board, 1 Large knife, 1 Peeler

Preparation steps

1.
Coconut and Mango Muesli preparation step 1

Toast oats and coconut in a dry non-stick pan for 2-3 minutes. Transfer to a plate and let cool.

2.
Coconut and Mango Muesli preparation step 2

Peel the mango and cut the flesh into thick slices around the pit.

3.
Coconut and Mango Muesli preparation step 3

Squeeze the juice of the orange half and stir into the yogurt.

4.
Coconut and Mango Muesli preparation step 4

Divide coconut mixture between glasses or bowls. Top with mango and yogurt and serve.