Satisfying Vegan Food

Spelt Oatmeal with Bananas, Chocolate and Peanuts

5
Average: 5 (7 votes)
(7 votes)
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

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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
480
calories
Calories

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie480 kcal(23 %)
Protein14 g(14 %)
Fat15 g(13 %)
Carbohydrates70 g(47 %)
Sugar added8 g(32 %)
Roughage12 g(40 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E2.3 mg(19 %)
Vitamin K0.7 μg(1 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin8.3 mg(69 %)
Vitamin B₆0.6 mg(43 %)
Folate80 μg(27 %)
Pantothenic acid1.1 mg(18 %)
Biotin13.3 μg(30 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C11 mg(12 %)
Potassium999 mg(25 %)
Calcium49 mg(5 %)
Magnesium167 mg(56 %)
Iron6.3 mg(42 %)
Iodine6 μg(3 %)
Zinc2.8 mg(35 %)
Saturated fatty acids3.9 g
Uric acid93 mg
Cholesterol0.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
20 ounces
7 ounces
2 tablespoons
2 tablespoons
3 tablespoons
Dark chocolate (at least 70 % cocoa content)
2
4 tablespoons
2 tablespoons
How healthy are the main ingredients?
Oat MilkMaple syrupBananaCocoa

Preparation steps

1.

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.

2.

Coarsely chop the dark chocolate. Stir in the dark chocolate and let it swell for about 5 minutes at low heat.

3.

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.

4.

Pour oatmeal into bowls and sprinkle with banana, peanuts and cocoa nibs.