Oat-fruit Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 448 cal. | (21 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 76 g | (51 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.2 g | (41 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 44.2 μg | (74 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 170 μg | (57 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 22.9 μg | (51 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 131 mg | (138 %) | ||
| Potassium | 995 mg | (25 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 132 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 45 g |
Ingredients
- Ingredients
- 200 grams Oats
- 1 tart Apple
- 4 Tbsps lemon juice
- 1 Orange
- 2 ripe Mangoes
- 1 Red chili pepper
- 2 Tbsps Orange juice
- salt
- freshly ground peppers
- 2 Tbsps olive oil
- 1 Tbsp chopped parsley
- 1 Banana
- 2 herbs Endive
- 1 organic lemon
Preparation steps
Bring the oats to a boil with 1/2 liter (approximatley 2 cups) of water, cover and cook over low heat for 30 minutes. Rinse the apple, cut into quarters, remove the seeds, cut the apple in slices and drizzle with 2 tablespoons of lemon juice. Peel the orange, removing the white skin. Cut out orange segments from separating membranes.
Rinse the mango, cut the flesh as close as possible to the pit. Rinse chile pepper, halve and remove the seeds. Mix the remaining lemon juice with the orange juice. Season with salt, pepper, 1 tablespoon oil and the parsley. Coat a grill pan with the remaining oil and preheat to grill the apple, orange, chile pepper and the mango.
Grill apple slices on each side 1 minute. Grill mango halves with the pulp downwards and the chili pepper with the skin side down about 2 minutes. Drain the oats. Peel the banana, cut into slices and add with the oats to the dressing. Divide the endive in leaves, rinse, spin dry and line a bowl with the leaves.
Cut grilled fruit into small pieces (except for the mango) and mix with the salad. Cut and the chile pepper into thin strips. Turn mango halves inside-out. Cut lemon into wedges and serve with the mango halves and the salad.
