Oatmeal with Banana and Dried Fruit
Oatmeal with Banana and Dried Fruit - A popular breakfast porridge with a fruity note.
Healthy, because
Even smarter
Nutritional values
The fiber from oatmeal stimulates digestion and ensures a long-lasting feeling of fullness. Milk contains plenty of calcium, which is important for healthy bones and teeth.
If you like, you can also prepare this breakfast with spelt flakes. For a vegan variation, this porridge can also be made with a vegetable milk alternative, such as almond drink, and maple syrup instead of honey.
(Percentage of daily recommendation)
| Calorie | 491 cal. | (23 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 71 g | (47 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin K | 34.3 μg | (57 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 24.6 μg | (55 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 937 mg | (23 %) | ||
| Calcium | 307 mg | (31 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 31 μg | (16 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 9.4 g | |||
| Uric acid | 105 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 39 g |
Ingredients
- Ingredients
- 17 ozs low fat milk
- 1 tsp vanilla extract
- 1 tsp sugar
- 3 ½ ozs Oats
- 2 Tbsps Dried Fruit (i.e. apricots and raisins)
- 1 Banana
- 1 Tbsp Coconut flakes (1/2 oz.)
Preparation steps
Heat the oatmeal and the milk with the vanilla and the sugar in a small pot. Stir occasionally over low heat for about 15 minutes until creamy and smooth.
Coarsely chop the dried fruit and cut the banana into slices.
Divide the oatmeal into 2 bowls and distribute dried fruit and banana over them. Serve garnished with coconut flakes.
