Oatmeal with Figs, Plums and Pecans
Oatmeal with figs, plums and pecans - Warming clean eating breakfast
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.
(Percentage of daily recommendation)
| Calorie | 375 cal. | (18 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin K | 35.2 μg | (59 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 21 μg | (47 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 683 mg | (17 %) | ||
| Calcium | 268 mg | (27 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 62 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 25 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
