Porridge with Pumpkin Compote
Porridge with pumpkin compote - Pumpkin with a difference: The power vegetable also makes a good figure in the autumn breakfast!
Healthy, because
Even smarter
Nutritional values
The orange color of pumpkin flesh reveals that it contains a lot of beta-carotene, the precursor of vitamin A, which strengthens vision.
If you don't like the taste of coconut milk, you can easily replace it with cow's milk or a plant-based alternative such as almond or soy drink.
(Percentage of daily recommendation)
| Calorie | 479 cal. | (23 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 0.05 mg | (6 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 30.4 μg | (51 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 17.7 mg | (19 %) | ||
| Potassium | 507 mg | (13 %) | ||
| Calcium | 46 mg | (5 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 25.5 g | |||
| Uric acid | 57.3 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 14 ozs hokkaido pumpkin pulp
- 7 ¼ ozs Apple juice
- ¼ Vanilla bean
- 14 ozs Coconut milk
- 6 ozs steel cut Oats
- ¾ oz flaxseed (4 TSP)
- 1 Tbsp Maple syrup
- ¾ oz Coconut flakes (2 TBSP.)
- 2 Passion fruit
Preparation steps
Dice pumpkin and cook covered in apple juice for 10 minutes over medium heat. Cut vanilla bean in half lengthwise and scrape out the pulp with a knife.
Bring coconut milk to a boil with 10 ounces water over medium heat. Stir in oat flakes and flax seeds, reduce heat and simmer over low heat for about 5 minutes. Remove from heat, season with vanilla pulp and maple syrup and let swell for 5 minutes.
Toast coconut flakes without fat in a hot pan over medium heat until fragrant and golden, about 5 minutes.
Mix about half of the pumpkin compote into the porridge and divide into bowls. Cut the passion fruit in half, scrape out the pulp with a spoon and pour over the porridge with the remaining pumpkin cubes. Sprinkle with coconut flakes.
