Flavorful Diet Breakfast
Oatmeal with Dried Fruit and Raspberries
(10 votes)
(10 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
398
calories
Calories
Healthy, because
Even smarter
Nutritional values
Raspberries are rich in antioxidants that protect our body from free radicals.
For vegans: Simply replace cow's milk with a vegetable alternative of your choice.
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 398 cal. | (19 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.3 g | (31 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 32.9 μg | (55 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 21.8 μg | (48 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 813 mg | (20 %) | ||
| Calcium | 287 mg | (29 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 68 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 22 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 50 grams mixed Nut (i.e almonds, hazelnuts, walnuts)
- 4 dried Apricot
- 4 dried Date (pittted)
- 2 Tbsps dried Raspberries (or cranberries)
- 150 grams Oats
- 200 grams Raspberries
- 800 milliliters milk
Preparation steps
1.
Toast the nuts in a dry frying pan until fragrant. Remove and let cool. Cut the apricots and dates into small cubes. Mix with the dried raspberries, oatmeal, and nuts. Spread into four bowls. Garnish with fresh raspberries and pour in the milk. Serve immediately.
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