Rainbow Oatmeal Bowl
Rainbow Oatmeal Bowl - Fill up on vitamins by the spoonful
Healthy, because
Even smarter
Nutritional values
Flavonoids give berries and plums their rich color; they protect our cells from free radicals, keep inflammation in check and regulate blood pressure. Thus, the power substances can help ward off cardiovascular diseases.
Those on a vegan diet can replace cow's milk with a vegetable alternative and use soy-based quark instead of low-fat quark. If you like, you can also replace the cinnamon powder with ground vanilla or tonka bean.
(Percentage of daily recommendation)
| Calorie | 453 cal. | (22 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 10.2 g | (34 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 47.7 μg | (80 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 21.6 μg | (48 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 958 mg | (24 %) | ||
| Calcium | 335 mg | (34 %) | ||
| Magnesium | 147 mg | (49 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 87 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 31 g |
Ingredients
- Ingredients
- 26 ozs milk (low fat)
- 6 ½ ozs tender old fashioned Oats
- ½ tsp Ground cinnamon
- 7 ozs Raspberries
- 3 ozs Blueberries
- 1 Plum
- 3 Apricot
- 4 ozs pineapple flesh
- 1 Kiwi
- 2 Tbsps honey
- 1 ¼ ozs Almond butter (2 TBSP.)
- 3 ozs low fat Greek yogurt
Preparation steps
Heat milk in a saucepan. Stir in oat flakes and cinnamon and simmer for 2-3 minutes over medium heat. Then leave to swell for about 5 minutes over low heat, stirring repeatedly.
Meanwhile, wash the raspberries and blueberries separately and pat dry. Wash the plum and apricots, cut them in half, remove the stones and chop the flesh. Cut the pineapple into small cubes. Peel the kiwi and cut into small pieces as well.
Add honey, almond paste, and greek yogurt to the porridge and stir. Arrange the porridge in bowls, arrange the fruit by color and enjoy immediately.
