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Local & Seasonal
Oatmeal with Winter Fruit
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Average: 4.9 (18 votes)
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Oatmeal with winter fruit - Warms from the inside and tastes nice and aromatic. Photo: Beeke Hedder
Health Score:
96 / 100
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
212
calories
Calories
Healthy, because
Even smarter
Nutritional values
Oatmeal not only scores with many vitamins and minerals, the fiber contained in the cereal also keeps you full for a long time.
For example, choose nuts, flax or chia seeds for the topping: These ingredients score points with many healthy unsaturated fatty acids as well as cell-protecting vitamin E.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
Calorie | 212 cal. | (10 %) | ||
Protein | 8 g | (8 %) | ||
Fat | 4 g | (3 %) | ||
Carbohydrates | 36 g | (24 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 5.8 g | (19 %) |
more nutritional values
Vitamin A | 0 mg | (0 %) | ||
Vitamin D | 0 μg | (0 %) | ||
Vitamin E | 0.5 mg | (4 %) | ||
Vitamin K | 46.8 μg | (78 %) | ||
Vitamin B₁ | 0.3 mg | (30 %) | ||
Vitamin B₂ | 0 mg | (0 %) | ||
Niacin | 2.5 mg | (21 %) | ||
Vitamin B₆ | 0.1 mg | (7 %) | ||
Folate | 52 μg | (17 %) | ||
Pantothenic acid | 0.7 mg | (12 %) | ||
Biotin | 12 μg | (27 %) | ||
Vitamin B₁₂ | 0 μg | (0 %) | ||
Vitamin C | 0 mg | (0 %) | ||
Potassium | 229 mg | (6 %) | ||
Calcium | 10 mg | (1 %) | ||
Magnesium | 73 mg | (24 %) | ||
Iron | 2.7 mg | (18 %) | ||
Iodine | 0 μg | (0 %) | ||
Zinc | 2.2 mg | (28 %) | ||
Saturated fatty acids | 0.7 g | |||
Uric acid | 60 mg | |||
Cholesterol | 0 mg | |||
Complete sugar | 21 g |
Development of this recipe:
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EAT-SMARTER
all recipes of this author
Ingredients
for
1
- Ingredients
- 2 ¼ ozs tender Oats
- 1 pinch salt
- 5 ozs boiling water (or milk or a vegetable drink of your choice)
- 1 pc Winter- Fruit (e.g. apple, pear, persimmon, orange)
- Spices to taste (e.g. cinnamon, vanilla)
- 1 handful Nut (e.g. walnuts, hazelnuts, almonds, cocoa nibs)
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Preparation
Kitchen utensils
1 Bowl, 1 Knife or grater
Preparation steps
1.
Mix the oatmeal and salt, pour the liquid over it and let it sit, covered, for a few minutes.
2.
Meanwhile, wash winter fruit and cut into bite-sized pieces or grate into mush with a grater.
3.
Add the fruit to the porridge and add spices and toppings as desired.
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