Oats and Spelt Cereal with Yogurt and Mango

5
Average: 5 (5 votes)
(5 votes)
Oats and Spelt  Cereal with Yogurt and Mango
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Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
330
calories
Calories

Healthy, because

Even smarter

Nutritional values

This delicious breakfast is a great source of protein from the oats and yogurt.

If you're vegan, feel free to use a plant-based yogurt in this recipe. Coconut milk yogurt is especially tasty with the other ingredients.

1 each contains
(Percentage of daily recommendation)
Calorie330 cal.(16 %)
Protein11 g(11 %)
Fat11 g(9 %)
Carbohydrates44 g(29 %)
Sugar added1 g(4 %)
Roughage6.2 g(21 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.9 mg(33 %)
Vitamin K14 μg(23 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.2 mg(35 %)
Vitamin B₆0.2 mg(14 %)
Folate74 μg(25 %)
Pantothenic acid0.9 mg(15 %)
Biotin11.2 μg(25 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C41 mg(43 %)
Potassium609 mg(15 %)
Calcium162 mg(16 %)
Magnesium93 mg(31 %)
Iron2.3 mg(15 %)
Iodine6 μg(3 %)
Zinc2 mg(25 %)
Saturated fatty acids3.2 g
Uric acid71 mg
Cholesterol11 mg
Complete sugar26 g

Ingredients

for
4
Ingredients
1 Mango
2 Tbsps Orange juice
1 tsp honey
3 ozs Oats
3 Tbsps raisins
2 Tbsps chopped almonds
3 Tbsps Spelt flakes
14 ozs Yogurt (0.1% fat)
How healthy are the main ingredients?
OatsraisinsalmondOrange juicehoneyMango

Preparation steps

1.

Peel the mango, cut the fruit from the stone, and finely dice. Mix the mango with the orange juice and the honey.

2.

Mix the rolled oats with the raisins, almonds, and spelt flakes.

3.

Fill 4 glasses with half of the yogurt. Top with some diced mango and cereal mix. Repeat the layers until the ingredients are used, topping with a layer of mango. Let infuse for 10 minutes before serving.