Flavorful Diet Breakfast

Crunchy Oat and Mango Breakfast Bowl

5
Average: 5 (6 votes)
(6 votes)
Crunchy Oat and Mango Breakfast Bowl

Crunchy Oat and Mango Breakfast Bowl - For an exotic start to the day

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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
193
calories
Calories

Healthy, because

Even smarter

Nutritional values

The dietary fiber contained in oat flakes ensure long-lasting satiation. Nuts and seeds also provide a lot of protein and healthy unsaturated fatty acids.

If you like, you can modify this recipe as you like, for example with different type of grains, other nuts or seeds. You can also be creative with dried fruit.

1 serving contains
(Percentage of daily recommendation)
Calorie193 cal.(9 %)
Protein5 g(5 %)
Fat15 g(13 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage4.4 g(15 %)
Vitamin A0 mg(0 %)
Vitamin D0.3 μg(2 %)
Vitamin E4.4 mg(37 %)
Vitamin K5.4 μg(9 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0 mg(0 %)
Niacin20.1 mg(168 %)
Vitamin B₆0.1 mg(7 %)
Folate32 μg(11 %)
Pantothenic acid0.1 mg(2 %)
Biotin10.2 μg(23 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C7 mg(7 %)
Potassium228 mg(6 %)
Calcium40 mg(4 %)
Magnesium65 mg(22 %)
Iron1.6 mg(11 %)
Iodine1 μg(1 %)
Zinc1 mg(13 %)
Saturated fatty acids4.3 g
Uric acid14 mg
Cholesterol0 mg
Complete sugar2 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 Tbsp Coconut oil
1 handful Oats
1 handful flaxseed
1 handful chopped Nut
1 handful dried Mangoes (or other dried fruits)
How healthy are the main ingredients?
MangoOatsflaxseedflaxseed

Preparation steps

1.

Heat coconut oil in a pan and fry with the remaining ingredients for 5-10 minutes.

2.

Let the cereal cool down and store in a screw-top jar until ready to serve. 

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