Flavorful Diet Breakfast

Zoats (Zucchini Oat) Breakfast Bowl

4.625
Average: 4.6 (8 votes)
(8 votes)
Zoats (Zucchini Oat) Breakfast Bowl

Zoats (Zucchini Oat) Breakfast Bowl - Zoats: the healthy zucchini cereal for breakfast © Jessica Bolewski

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Difficulty:
very easy
Difficulty
Preparation:
5 min.
Preparation
ready in 10 min.
Ready in
Calories:
443
calories
Calories

Healthy, because

Even smarter

Nutritional values

Zucchini not only gives this porridge a special creaminess, it also bring minerals such as potassium, magnesium and iron into the breakfast bowl.

As far as the topping is concerned, you can let your imagination run wild: instead of bananas, you can use berries, apples or pears. 

1 serving contains
(Percentage of daily recommendation)
Calorie443 cal.(21 %)
Protein14 g(14 %)
Fat20 g(17 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage8.8 g(29 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E5.5 mg(46 %)
Vitamin K37 μg(62 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.1 mg(43 %)
Vitamin B₆0.4 mg(29 %)
Folate76 μg(25 %)
Pantothenic acid0.9 mg(15 %)
Biotin14.8 μg(33 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C17 mg(18 %)
Potassium770 mg(19 %)
Calcium79 mg(8 %)
Magnesium170 mg(57 %)
Iron4 mg(27 %)
Iodine3 μg(2 %)
Zinc2.9 mg(36 %)
Saturated fatty acids2.1 g
Uric acid117 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 ozs blossoming Oats
7 ozs
1 pinch salt
4 ozs Zucchini
1 Banana (or other seasonal fruit)
1 oz sliced almonds (or nuts at will)
1 oz Almond butter (or other nut butter)
How healthy are the main ingredients?
OatsZucchinialmondsaltBanana

Preparation steps

1.

Put oat flakes with milk, water or vegetable drink and 1 pinch of salt in a small pot, bring to the boil briefly and then simmer over a low heat for about 5 minutes, stirring occasionally.

2.

In the meantime, wash and clean the zucchini and grate them finely with a kitchen grater.

3.

Stir the zucchini grated in the pot together with the porridge and warm up briefly. In the meantime peel and slice the banana.

4.

Fill the finished zoats in 2 breakfast bowls and garnish with almonds, slices of banana and nut butter.