Amarath Breakfast Bowl with Grapes

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Amarath Breakfast Bowl with Grapes
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
385
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie385 cal.(18 %)
Protein16 g(16 %)
Fat12 g(10 %)
Carbohydrates52 g(35 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E8.2 mg(68 %)
Vitamin K0.6 μg(1 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin6 mg(50 %)
Vitamin B₆0.5 mg(36 %)
Folate87 μg(29 %)
Pantothenic acid0.8 mg(13 %)
Biotin13.7 μg(30 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C39 mg(41 %)
Potassium568 mg(14 %)
Calcium161 mg(16 %)
Magnesium233 mg(78 %)
Iron5.5 mg(37 %)
Iodine6 μg(3 %)
Zinc3.3 mg(41 %)
Saturated fatty acids2.2 g
Uric acid48 mg
Cholesterol0 mg
Complete sugar20 g

Ingredients

for
4
Ingredients
7 ozs Amaranth
2 ½ ozs Sunflower seed
1 ¾ ozs Pumpkin seed
1 Mango (skinned, stoned and chopped)
1 green Grape (halved)
1 black Grape (halved)
cup skim milk
How healthy are the main ingredients?
AmaranthSunflower seedPumpkin seedMangoGrape
Preparation

Kitchen utensils

1 Vegetable brush, 1 Peeler, 1 Small knife, 1 Small pot mit Deckel, 1 Slotted spoon, 1 Plate, 1 Fork, 1 Cutting board

Preparation steps

1.

Cook the amaranth in about 2 cups water for 20 minutes, stirring from time to time. Fluff the amaranth with a fork.

2.
Stir in the sunflower and pumpkin seeds and the fruit.
3.
Serve with a little skimmed milk.

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