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
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.
(Percentage of daily recommendation)
| Calorie | 376 cal. | (18 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 31.5 μg | (53 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.01 mg | (1 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 511 mg | (13 %) | ||
| Calcium | 28 mg | (3 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 9.9 g | |||
| Uric acid | 65 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 20 ozs Coconut water
- 7 ozs tender Oats
- 4 tsps pure Maple syrup
- 14 ozs Mangoes
- 6 Tbsps Coconut flakes
- 4 stalks mint
Preparation steps
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.
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.
Pour the porridge into glasses or bowls and garnish with mango cubes, coconut chips and mint.
