Oats and Spelt Cereal with Yogurt and Mango
(5 votes)
(5 votes)
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
330
calories
Calories
Healthy, because
Even smarter
Nutritional values
This delicious breakfast is a great source of protein from the oats and yogurt.
If you're vegan, feel free to use a plant-based yogurt in this recipe. Coconut milk yogurt is especially tasty with the other ingredients.
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 330 cal. | (16 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.2 g | (21 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 14 μg | (23 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 609 mg | (15 %) | ||
| Calcium | 162 mg | (16 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 71 mg | |||
| Cholesterol | 11 mg | |||
| Complete sugar | 26 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Mango
- 2 Tbsps Orange juice
- 1 tsp honey
- 3 ozs Oats
- 3 Tbsps raisins
- 2 Tbsps chopped almonds
- 3 Tbsps Spelt flakes
- 14 ozs Yogurt (0.1% fat)
Preparation steps
1.
Peel the mango, cut the fruit from the stone, and finely dice. Mix the mango with the orange juice and the honey.
2.
Mix the rolled oats with the raisins, almonds, and spelt flakes.
3.
Fill 4 glasses with half of the yogurt. Top with some diced mango and cereal mix. Repeat the layers until the ingredients are used, topping with a layer of mango. Let infuse for 10 minutes before serving.
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