Local & Seasonal
Oatmeal with Winter Fruit
(20 votes)
(20 votes)
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:
EAT-SMARTER
all recipes of this author
Ingredients
for
1
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.
