Coconut and Mango Muesli
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.
(Percentage of daily recommendation)
| Calorie | 392 cal. | (19 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 1.2 μg | (2 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 12 μg | (27 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 696 mg | (17 %) | ||
| Calcium | 226 mg | (23 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 8.7 g | |||
| Uric acid | 51 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 38 g |
Ingredients
- 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)
Preparation steps
Toast oats and coconut in a dry non-stick pan for 2-3 minutes. Transfer to a plate and let cool.
Peel the mango and cut the flesh into thick slices around the pit.
Squeeze the juice of the orange half and stir into the yogurt.
Divide coconut mixture between glasses or bowls. Top with mango and yogurt and serve.