Morning Oatmeal with Oranges and Figs
Morning Oatmeal with oranges and figs - The aromatic spices make the vegan breakfast a real soul food. Photo: Wenke Gürtler
Healthy, because
Even smarter
Nutritional values
Suffer from sluggish digestion? Then flaxseed is the way to go. These tiny seeds contain mucilages, which help kickstart a sluggish digestion.
Feel free to add your favorite fruits to this oatmeal.
(Percentage of daily recommendation)
| Calorie | 533 cal. | (25 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 70 g | (47 %) | ||
| Sugar added | 11 g | (44 %) | ||
| Roughage | 10.3 g | (34 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 36.1 μg | (60 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 706 mg | (18 %) | ||
| Calcium | 155 mg | (16 %) | ||
| Magnesium | 157 mg | (52 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 81 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 14 ozs Oat Milk
- 3 ozs rough cut old fashioned Oats
- 1 oz quick cooking Oats
- 2 Tbsps Maple syrup
- 1 tsp Cardamom
- 1 tsp cinnamon
- ½ tsp Vanilla
- 1 pinch salt
- 1 Orange
- 1 Figs
- 2 Tbsps white Almond butter
- 1 Tbsp crushed gold flaxseed
- 1 Tbsp chopped Shelled pistachio
Preparation steps
Heat the oat milk in a pot. Stir in the oat flakes, maple syrup, cardamom, cinnamon, vanilla and 1 pinch of salt and simmer for 2-3 minutes at medium heat. Then let it swell for about 5 minutes at low heat.
Meanwhile, peel the orange so that all white is removed. Cut out the fruit fillets between the parting skins, collecting the juice. Wash the figs, dab dry and cut into eighths. Mix almond butter with orange juice.
Fill small bowls with cooked oatmeal and arrange with orange filets, fig wedges, flaxseed and pistachios. Before serving, drizzle the almond butter mixture over the porridge.
