Oatmeal with Banana and Dried Fruit
Oatmeal with Banana and Dried Fruit - A popular breakfast porridge with a fruity note.
Healthy, because
Even smarter
Nutritional values
The fiber from oatmeal stimulates digestion and ensures a long-lasting feeling of fullness. Milk contains plenty of calcium, which is important for healthy bones and teeth.
If you like, you can also prepare this breakfast with spelt flakes. For a vegan variation, this porridge can also be made with a vegetable milk alternative, such as almond drink, and maple syrup instead of honey.
(Percentage of daily recommendation)
| Calorie | 457 kcal | (22 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 78 g | (52 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.9 g | (33 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 21.2 μg | (47 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 1,194 mg | (30 %) | ||
| Calcium | 339 mg | (34 %) | ||
| Magnesium | 140 mg | (47 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 125 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 17 ounces low fat milk
- 1 teaspoon vanilla extract
- 1 teaspoon sugar
- 3 ½ ounces Oats
- 2 tablespoons Dried Fruit (i.e. apricots and raisins)
- 1 Banana
- 1 tablespoon Coconut flakes (1/2 oz.)
Preparation steps
Heat the oatmeal and the milk with the vanilla and the sugar in a small pot. Stir occasionally over low heat for about 15 minutes until creamy and smooth.
Coarsely chop the dried fruit and cut the banana into slices.
Divide the oatmeal into 2 bowls and distribute dried fruit and banana over them. Serve garnished with coconut flakes.
