Spelt Oatmeal with Bananas, Chocolate and Peanuts
Spelt Oatmeal with bananas, chocolate and peanuts - Chocolate for breakfast - this way the day can only be good! Photo: Marieke Dammann
Healthy, because
Even smarter
Nutritional values
Spelt flakes provide the body with important nutrients, including magnesium, an indispensable mineral for nerve and muscle function.
You can vary this chocolate breakfast every day with different toppings - for example, by using different types of nuts or serving the chocolate porridge with cherries or berries in summer and pears in autumn.
(Percentage of daily recommendation)
| Calorie | 480 cal. | (23 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 70 g | (47 %) | ||
| Sugar added | 8 g | (32 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 0.7 μg | (1 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 999 mg | (25 %) | ||
| Calcium | 49 mg | (5 %) | ||
| Magnesium | 167 mg | (56 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 93 mg | |||
| Cholesterol | 0.1 mg |
Ingredients
- Ingredients
- 20 ozs Oat Milk
- 7 ozs tender Spelt flakes
- 2 Tbsps cocoa powder
- 2 Tbsps Maple syrup
- 3 Tbsps Dark chocolate (at least 70 % cocoa content)
- 2 Banana
- 4 Tbsps unsalted Shelled peanut
- 2 Tbsps Cocoa
Preparation steps
Heat the oat drink in a pot. Stir in spelt flakes, cocoa powder and maple syrup and simmer for 2-3 minutes at medium heat.
Coarsely chop the dark chocolate. Stir in the dark chocolate and let it swell for about 5 minutes at low heat.
In the meantime, peel the banana, halve it lengthwise and cut it into pieces about 1/2" wide. Roast peanuts in a hot pan without fat at medium heat for 3 minutes.
Pour oatmeal into bowls and sprinkle with banana, peanuts and cocoa nibs.
