Mixed Fruit and Oat Cereal

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Mixed Fruit and Oat Cereal
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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
511
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie511 cal.(24 %)
Protein23 g(23 %)
Fat35 g(30 %)
Carbohydrates26 g(17 %)
Sugar added2 g(8 %)
Roughage9.3 g(31 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.9 mg(24 %)
Vitamin K13.5 μg(23 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin8 mg(67 %)
Vitamin B₆0.2 mg(14 %)
Folate82 μg(27 %)
Pantothenic acid1.1 mg(18 %)
Biotin16.5 μg(37 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C33 mg(35 %)
Potassium714 mg(18 %)
Calcium117 mg(12 %)
Magnesium182 mg(61 %)
Iron3.7 mg(25 %)
Iodine13 μg(7 %)
Zinc3.8 mg(48 %)
Saturated fatty acids14 g
Uric acid40 mg
Cholesterol7 mg
Complete sugar16 g

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.