Flavorful Diet Breakfast

Oatmeal with Figs, Plums and Pecans

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Oatmeal with Figs, Plums and Pecans

Oatmeal with figs, plums and pecans - Warming clean eating breakfast

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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
375
calories
Calories

Healthy, because

Even smarter

Nutritional values

With a lot of fiber can Figs come up trumps. These swelling agents get the intestines going. The high protein content and the various B vitamins from pecans do nerves and brain good.

If you prefer to enjoy the porridge with figs, plums and pecans vegan, replace the cow's milk with a vegetable alternative such as oat drink and replace the honey with another sweetener. In terms of taste, maple syrup fits perfectly here.

1 serving contains
(Percentage of daily recommendation)
Calorie375 cal.(18 %)
Protein14 g(14 %)
Fat12 g(10 %)
Carbohydrates52 g(35 %)
Sugar added5 g(20 %)
Roughage6.4 g(21 %)
Vitamin A0 mg(0 %)
Vitamin D0.1 μg(1 %)
Vitamin E1 mg(8 %)
Vitamin K35.2 μg(59 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin4 mg(33 %)
Vitamin B₆0.2 mg(14 %)
Folate71 μg(24 %)
Pantothenic acid1.5 mg(25 %)
Biotin21 μg(47 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C7 mg(7 %)
Potassium683 mg(17 %)
Calcium268 mg(27 %)
Magnesium98 mg(33 %)
Iron2.7 mg(18 %)
Iodine25 μg(13 %)
Zinc3 mg(38 %)
Saturated fatty acids3.1 g
Uric acid62 mg
Cholesterol8 mg
Complete sugar25 g

Ingredients

for
4
Ingredients
26 ozs milk (low fat)
¼ tsp Vanilla powder (or extract)
1 pinch salt
7 ozs old fashioned Oats
2 ripe Figs
2 Plum
3 ½ ozs seedless purple Grape
2 Tbsps pecan kernels
1 handful small basil leaves
2 Tbsps honey
¼ tsp cinnamon
How healthy are the main ingredients?
OatsGrapehoneysaltFigsPlum

Preparation steps

1.

Bring milk with vanilla and 1 pinch of salt to a boil while stirring. Stir in oatmeal and let swell over low heat for approx. 5 minutes, stirring occasionally.

2.

Meanwhile, wash figs and cut into slices. Wash the plums, cut them in half, remove the stones and cut the flesh into wedges. Wash grapes and pluck them from the stem. Roast nuts in a hot pan without fat over medium heat for 3 minutes; then chop coarsely. Wash basil leaves.

3.

Pour porridge into bowls. Add figs, plums and grapes. Sprinkle nuts on top and drizzle with honey. Sprinkle porridge with figs, plums and pecans with a little cinnamon and garnish with basil leaves.

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