Amarath Breakfast Bowl with Grapes
(1 vote)
(1 vote)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
385
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 385 cal. | (18 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 0.6 μg | (1 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 568 mg | (14 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 233 mg | (78 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 20 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
- ⅜ cup skim milk
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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