Flavorful Diet Breakfast
Crunchy Oat and Mango Breakfast Bowl
(6 votes)
(6 votes)
Crunchy Oat and Mango Breakfast Bowl - For an exotic start to the day
Health Score:
9,4 / 10
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)
(Percentage of daily recommendation)
| Calorie | 193 kcal | (9 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.4 g | (15 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 5.4 μg | (9 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 20.1 mg | (168 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 228 mg | (6 %) | ||
| Calcium | 40 mg | (4 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 14 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Development of this recipe:
EAT-SMARTER
all recipes of this author
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)
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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