Satisfying Vegan Food

Pineapple Coconut Cereal

4.8
Average: 4.8 (10 votes)
(10 votes)
Pineapple Coconut Cereal

Pineapple Coconut Cereal - Breakfast classic with a Caribbean twist Photo: Maren Baumgarten

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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 12 h. 15 min.
Ready in
Calories:
403
calories
Calories

Healthy, because

Even smarter

Nutritional values

Traditional Apple Müsli is a benefit for the intestine for healthy people. In irritable bowel patients, however, the apple, which is classically contained, can cause discomfort because it is rich in fructose and sorbitol. The Caribbean version contains pineapple, which is suitable for irritable bowel patients and also contains bromelain. This is a secondary plant substance that reduces the risk of heart attack and stroke.

You can also replace the coconut drink with lactose-free milk, oat or rice drink. The recipe is still suitable for irritable bowel patients. You can also vary the fruit: Kiwi, honeydew melon or even star fruit give the muesli Caribbean-style a delicious change.

1 serving contains
(Percentage of daily recommendation)
Calorie403 kcal(19 %)
Protein11 g(11 %)
Fat19 g(16 %)
Carbohydrates46 g(31 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A0 mg(0 %)
Vitamin D0.2 μg(1 %)
Vitamin E4.8 mg(40 %)
Vitamin K30 μg(50 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.8 mg(32 %)
Vitamin B₆0.3 mg(21 %)
Folate62.1 μg(21 %)
Pantothenic acid0.7 mg(12 %)
Biotin19.3 μg(43 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C25.7 mg(27 %)
Potassium631 mg(16 %)
Calcium64 mg(6 %)
Magnesium131 mg(44 %)
Iron3.7 mg(25 %)
Iodine1.1 μg(1 %)
Zinc2.5 mg(31 %)
Saturated fatty acids6.1 g
Uric acid71 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 ounces robust Oats
1 tablespoon crushed flaxseed
9 ounces Pineapple (about 1/4 pineapple)
2 tablespoons Hazelnuts
2 ounces Coconut water
1 tablespoon Shredded coconut
How healthy are the main ingredients?
Oatsflaxseedflaxseed
Preparation

Kitchen utensils

1 Knife, 1 Bowl

Preparation steps

1.

Mix the oat flakes and flaxseed with 8-9 ounces of water, cover and leave to swell overnight in the refrigerator.

2.

Peel the pineapple and cut or grate the flesh into very fine strips. Chop the hazelnuts and add about half of them together with the pineapple pieces and coconut drink to the oat flakes.

3.

Serve in two bowls with remaining nuts and coconut garnishes to serve.