Mixed Fruit and Oat Cereal

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Mixed Fruit and Oat Cereal
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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
631
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie631 kcal(30 %)
Protein20.37 g(21 %)
Fat34.55 g(30 %)
Carbohydrates65.24 g(43 %)
Sugar added0 g(0 %)
Roughage9.69 g(32 %)
Vitamin A88.33 mg(11,041 %)
Vitamin D1.59 μg(8 %)
Vitamin E1.5 mg(13 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.32 mg(29 %)
Niacin5.78 mg(48 %)
Vitamin B₆0.36 mg(26 %)
Folate73.44 μg(24 %)
Pantothenic acid1.07 mg(18 %)
Biotin2.98 μg(7 %)
Vitamin B₁₂0.55 μg(18 %)
Vitamin C45.63 mg(48 %)
Potassium743.88 mg(19 %)
Calcium207.74 mg(21 %)
Magnesium106.93 mg(36 %)
Iron4.29 mg(29 %)
Iodine34.08 μg(17 %)
Zinc2.29 mg(29 %)
Saturated fatty acids12.37 g
Cholesterol12.2 mg

Ingredients

for
4
Ingredients
1 cup Shredded coconut
1 ¼ cups coarse Oats
cup mixed Seed (e. g. pumpkin seeds, sunflower seeds)
½ cup chopped Nut (e. g. almonds, hazelnuts)
0.333 cup raisins
0.333 cup dried Mangoes (chopped)
1 ⅔ cups Strawberries (chopped)
2 cups milk
honey (as desired)
How healthy are the main ingredients?
StrawberryMangoOatsraisinshoney

Preparation steps

1.
Roast the coconut in a pan until golden brown. Remove from the pan and leave to cool.
2.
Mix together the coconut, oats, seeds, nuts, raisins and mango and divide between four bowls. Add the strawberries and the milk and serve. Sweeten with honey if desired.