Flavorful Diet Breakfast

Morning Oatmeal with Oranges and Figs

5
Average: 5 (7 votes)
(7 votes)
Morning Oatmeal with oranges and figs

Morning Oatmeal with oranges and figs - The aromatic spices make the vegan breakfast a real soul food. Photo: Wenke Gürtler

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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
533
calories
Calories

Healthy, because

Even smarter

Nutritional values

Suffer from sluggish digestion? Then flaxseed is the way to go. These tiny seeds contain mucilages, which help kickstart a sluggish digestion.  

Feel free to add your favorite fruits to this oatmeal.

1 serving contains
(Percentage of daily recommendation)
Calorie533 kcal(25 %)
Protein15 g(15 %)
Fat21 g(18 %)
Carbohydrates70 g(47 %)
Sugar added11 g(44 %)
Roughage10.3 g(34 %)
Vitamin A0 mg(0 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.8 mg(23 %)
Vitamin K36.1 μg(60 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.3 mg(36 %)
Vitamin B₆0.2 mg(14 %)
Folate85 μg(28 %)
Pantothenic acid1 mg(17 %)
Biotin15.8 μg(35 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C47 mg(49 %)
Potassium706 mg(18 %)
Calcium155 mg(16 %)
Magnesium157 mg(52 %)
Iron5.8 mg(39 %)
Iodine2 μg(1 %)
Zinc3.5 mg(44 %)
Saturated fatty acids2 g
Uric acid81 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
14 ounces Oat Milk
3 ounces rough cut old fashioned Oats
1 ounce quick cooking Oats
2 tablespoons Maple syrup
1 teaspoon Cardamom
1 teaspoon cinnamon
½ teaspoon Vanilla
1 pinch salt
1 Orange
1 Figs
2 tablespoons white Almond butter
1 tablespoon crushed gold flaxseed
1 tablespoon chopped Shelled pistachio
How healthy are the main ingredients?
Oat MilkOatsOatsMaple syrupflaxseedflaxseed

Preparation steps

1.

Heat the oat milk in a pot. Stir in the oat flakes, maple syrup, cardamom, cinnamon, vanilla and 1 pinch of salt and simmer for 2-3 minutes at medium heat. Then let it swell for about 5 minutes at low heat.

2.

Meanwhile, peel the orange so that all white is removed. Cut out the fruit fillets between the parting skins, collecting the juice. Wash the figs, dab dry and cut into eighths. Mix almond butter with orange juice.

3.

Fill small bowls with cooked oatmeal and arrange with orange filets, fig wedges, flaxseed and pistachios. Before serving, drizzle the almond butter mixture over the porridge.