Mixed Fruit and Oat Cereal
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
511
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 511 cal. | (24 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 9.3 g | (31 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 13.5 μg | (23 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 16.5 μg | (37 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 714 mg | (18 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 182 mg | (61 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 14 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 7 mg | |||
| Complete sugar | 16 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 cup Shredded coconut
- 1 ¼ cups coarse Oats
- ⅔ 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)
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.
