Amarath Breakfast Bowl with Grapes

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Amarath Breakfast Bowl with Grapes
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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
294
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie294 kcal(14 %)
Protein10.2 g(10 %)
Fat17.23 g(15 %)
Carbohydrates29 g(19 %)
Sugar added0 g(0 %)
Roughage5.06 g(17 %)
Vitamin A122.87 mg(15,359 %)
Vitamin D0.28 μg(1 %)
Vitamin E0.93 mg(8 %)
Vitamin B₁0.05 mg(5 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.5 mg(21 %)
Vitamin B₆0.18 mg(13 %)
Folate55.31 μg(18 %)
Pantothenic acid0.24 mg(4 %)
Biotin0.01 μg(0 %)
Vitamin B₁₂0.09 μg(3 %)
Vitamin C31.11 mg(33 %)
Potassium348.95 mg(9 %)
Calcium98.99 mg(10 %)
Magnesium111.58 mg(37 %)
Iron3.32 mg(22 %)
Iodine0.02 μg(0 %)
Zinc1.54 mg(19 %)
Saturated fatty acids2.1 g
Cholesterol0.46 mg

Ingredients

for
4
Ingredients
7 ounces Amaranth
2 ½ ounces Sunflower seed
1 ¾ ounces Pumpkin seed
1 Mango (skinned, stoned and chopped)
1 green Grape (halved)
1 black Grape (halved)
cup skim milk
How healthy are the main ingredients?
AmaranthSunflower seedPumpkin seedMangoGrape
Preparation

Kitchen utensils

1 Vegetable brush, 1 Peeler, 1 Small knife, 1 Small pot mit Deckel, 1 Slotted spoon, 1 Plate, 1 Fork, 1 Cutting board

Preparation steps

1.

Cook the amaranth in about 2 cups water for 20 minutes, stirring from time to time. Fluff the amaranth with a fork.

2.
Stir in the sunflower and pumpkin seeds and the fruit.
3.
Serve with a little skimmed milk.