Vegan Weight Loss Recipe

Vegan Oat Cereal with Mango and Coconut

5
Average: 5 (4 votes)
(4 votes)
Vegan Oat Cereal with Mango and Coconut

Vegan Oat Cereal with Mango and Coconut - Vegan porridge with mango and coconut? That's what vacation tastes like! Photo: Marieke Dammann

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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
376
calories
Calories

Healthy, because

Even smarter

Nutritional values

Mango contains plenty of provitamin A for healthy, smooth skin and good eyesight, while coconut contains a lot of iron for healthy blood.

If your mango is unripe, wrap it in newspaper for a day to help expedite the ripening process. 

1 serving contains
(Percentage of daily recommendation)
Calorie376 kcal(18 %)
Protein9 g(9 %)
Fat15 g(13 %)
Carbohydrates51 g(34 %)
Sugar added4 g(16 %)
Roughage8.8 g(29 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E1.5 mg(13 %)
Vitamin K31.5 μg(53 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.01 mg(1 %)
Niacin3.3 mg(28 %)
Vitamin B₆0.2 mg(14 %)
Folate83 μg(28 %)
Pantothenic acid0.7 mg(12 %)
Biotin13.5 μg(30 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C38 mg(40 %)
Potassium511 mg(13 %)
Calcium28 mg(3 %)
Magnesium97 mg(32 %)
Iron3.3 mg(22 %)
Iodine3 μg(2 %)
Zinc2.4 mg(30 %)
Saturated fatty acids9.9 g
Uric acid65 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
20 ounces Coconut water
7 ounces tender Oats
4 teaspoons pure Maple syrup
14 ounces Mangoes
6 tablespoons Coconut flakes
4 stalks mint
How healthy are the main ingredients?
MangoOatsMaple syrupmint

Preparation steps

1.

Heat coconut drink in a pot. Stir in oat flakes and maple syrup and simmer for 2-3 minutes at medium heat. Then let it swell for about 5 minutes at low heat.

2.

Meanwhile, peel the mango, halve it and remove it from the stone. Dice the flesh. Roast coconut chips in a small pan without fat at medium heat for 2 minutes. Wash mint, shake dry and pluck leaves.

3.

Pour the porridge into glasses or bowls and garnish with mango cubes, coconut chips and mint.