Porridge with Coconut, Persimmon and Pomegranate
Porridge with coconut, persimmon and pomegranate - The creamy breakfast warms from the inside on cold days.
Healthy, because
Even smarter
Nutritional values
The easily digestible Persimmons thanks to large amounts of B vitamins, are a boon for the nervous system and energy production. Oatmeal get the digestion going with the abundant fiber they contain.
For some variety, you can vary the topping according to your mood: Instead of peanut butter, almond butter, hazelnut butter or cashew butter is also perfect for porridge with coconut, persimmon and pomegranate. You can replace the chia seeds and pumpkin seeds with almonds or walnuts, for example.
(Percentage of daily recommendation)
| Calorie | 488 cal. | (23 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 11.8 g | (39 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 26.5 μg | (44 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 655 mg | (16 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 157 mg | (52 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 66 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 29 g |
Ingredients
- Ingredients
- 2 Persimmon
- 6 ozs old fashioned Oats
- 4 ozs coconut drink
- 2 Tbsps honey
- ¼ pomegranate
- 4 dried Date (without pit)
- 2 Tbsps natural peanut butter
- 4 tsps Chia seeds
- 1 ¾ ozs Pumpkin seed (2 TBSP.)
- 2 Tbsps coconut chips
- ½ tsp cinnamon
Preparation steps
Clean and wash persimmons and dice 1 fruit into small cubes. In a saucepan, bring 26 ounces of water to a boil, add oatmeal and persimmon cubes and simmer uncovered over medium heat for about 5 minutes until the water has evaporated.
Stir in coconut drink, sweeten porridge with honey and pour into bowls.
Remove the pomegranate seeds from the fruit. Cut dates into pieces. Halve remaining persimmon and cut into thin slices, quarter some.
Top porridge with some peanut butter, top with persimmon slices and sprinkle with chia seeds, pomegranate and pumpkin seeds, coconut chips and dates and dust with cinnamon.
