Pineapple Coconut Cereal
Pineapple Coconut Cereal - Breakfast classic with a Caribbean twist Photo: Maren Baumgarten
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.
(Percentage of daily recommendation)
| Calorie | 403 cal. | (19 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 30 μg | (50 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 62.1 μg | (21 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 19.3 μg | (43 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 25.7 mg | (27 %) | ||
| Potassium | 631 mg | (16 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 1.1 μg | (1 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 71 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 3 ozs robust Oats
- 1 Tbsp crushed flaxseed
- 9 ozs Pineapple (about 1/4 pineapple)
- 2 Tbsps Hazelnuts
- 2 ozs Coconut water
- 1 Tbsp Shredded coconut
Kitchen utensils
Preparation steps
Mix the oat flakes and flaxseed with 8-9 ounces of water, cover and leave to swell overnight in the refrigerator.
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.
Serve in two bowls with remaining nuts and coconut garnishes to serve.
