Zoats (Zucchini Oat) Breakfast Bowl
Zoats (Zucchini Oat) Breakfast Bowl - Zoats: the healthy zucchini cereal for breakfast © Jessica Bolewski
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.
(Percentage of daily recommendation)
| Calorie | 443 cal. | (21 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 37 μg | (62 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 14.8 μg | (33 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 770 mg | (19 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 170 mg | (57 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 117 mg | |||
| Cholesterol | 0 mg |
Preparation steps
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.
In the meantime, wash and clean the zucchini and grate them finely with a kitchen grater.
Stir the zucchini grated in the pot together with the porridge and warm up briefly. In the meantime peel and slice the banana.
Fill the finished zoats in 2 breakfast bowls and garnish with almonds, slices of banana and nut butter.
