Oatmeal with Kefir and Berries
(1 vote)
(1 vote)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
203
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 203 cal. | (10 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 4.9 g | (16 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.4 mg | (3 %) | ||
| Vitamin K | 23.6 μg | (39 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 72 mg | (76 %) | ||
| Potassium | 454 mg | (11 %) | ||
| Calcium | 144 mg | (14 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 51 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 cup Kefir
- 2 Tbsps Maple syrup
- 500 grams mixed Berry
- 100 grams whole-wheat Oats
- 125 milliliters milk
Preparation steps
1.
In a bowl, stir the kefir with the maple syrup until smooth. Rinse and trim the berries. Divide the oats and milk between 4 bowls, and allow to soak briefly until soft. Serve garnished with the kefir and berries.
lunch seasonal
