Overnight Oats with Banana and Peanut Butter
Overnight oats with banana and peanut Butter - Vegan Bowl brings bananas, crunchy seeds, and valuable omega-3 fatty acids to the breakfast table! Photo: Marieke Dammann
Healthy, because
Even smarter
Nutritional values
The vegan overnight oats with banana and peanut purée provide a good portion of fibre and high-quality polyunsaturated omega-3 fatty acids thanks to oat flakes and linseed. The small seeds also stimulate our digestion and have a positive effect on stomach and intestines. The reason for this lies in the mucilage they contain, which binds fluid through its high swelling capacity and thus has a stool-regulating effect. Therefore, it is important to ensure sufficient fluid intake.
Always use broken or crushed linseed if possible. Especially our overnight oats with banana and peanut butter, the mucilages and the linseed oil contained in them can work best and unfold their positive effects. Whole flax seeds usually pass through the gastrointestinal tract unchanged, so that the digestive effect of the flax seeds is reduced.
(Percentage of daily recommendation)
| Calorie | 430 cal. | (20 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 23.8 μg | (40 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 18.3 μg | (41 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 723 mg | (18 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 136 mg | (45 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 111 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 5 Tbsps old fashioned Oats
- 1 Tbsp crushed flaxseed
- 6 ozs Almond milk
- 2 Tbsps Peanut butter
- 1 tsp Agave syrup
- 1 Banana
- 1 Tbsp salted Shelled peanut
Kitchen utensils
Preparation steps
Mix oats and 1 tablespoon of flaxseed. Add almond milk, 1 tablespoon peanut butter and agave syrup and mix thoroughly. Place in the refrigerator for at least 2 hours, preferably overnight.
The next morning peel the banana and cut it into bite-sized pieces. Coarsely chop the peanut kernels as desired.
Place overnight oats in two bowls or lockable jars and spread the remaining peanut butter and bananas on top. Sprinkle overnight oats with peanut butter and banana with remaining flaxseed and peanut kernels.
