Coconut overnight oats with spiced pears
Studies show that the dietary fiber beta-glucan from oatmeal can regulate blood sugar levels. Yogurt also provides us with satiating protein and plenty of calcium. The mineral is important for strong bones and teeth.
If you like, you can also sauté apples instead of pear wedges, which also fits perfectly in terms of taste. If the taste of coconut milk is too intense, replace it with oat drink, almond drink or milk.
(Percentage of daily recommendation)
| Calorie | 575 cal. | (27 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 41 g | (35 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 9 g | (36 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 23.4 μg | (39 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 18 μg | (40 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 712 mg | (18 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 31.5 g | |||
| Uric acid | 36 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 9 ozs Coconut milk
- 7 ozs Yogurt (low-fat)
- 3 ½ ozs Shredded coconut
- 3 ½ ozs old fashioned Oats
- 1 oz Sunflower seed (2 TBSP.)
- ¼ oz Chia seeds (2 TBSP.)
- 1 Tbsp Sesame seeds
- 4 Tbsps honey
- 1 Tbsp Coconut oil
- 2 Pear
- 1 tsp butter
- ½ tsp cinnamon
- ¼ tsp Vanilla powder
Preparation steps
Mix coconut milk with yogurt, with half of the coconut flakes and half of the oat flakes, sunflower seeds, chia seeds, sesame seeds and 2 tablespoons of honey. Divide among glasses and refrigerate for 12 hours, preferably overnight.
Finely grind remaining coconut flakes and oat flakes in a blitz chopper. Heat coconut oil in a frying pan. Toast coconut-oat mix in it, tossing, for 5 minutes over medium heat until golden brown. Pull aside and let cool.
In the meantime, wash, peel and halve pears, remove core and cut flesh into wedges. Heat butter in a frying pan. Lightly brown pears with remaining honey, cinnamon and vanilla for 3-4 minutes over medium heat. Pull aside and let cool briefly. To serve, spread pears and crumble on top of Overnight Oats.