Your Recipe

Overnight Summer Oats With Roasted Nectarines

Složka Množství Kalorie
Jablka 150g 78kcal
Rybíz, červený a bílý 40g 22kcal
Javorové sirup 59.7g 155kcal
Oves 81g 315kcal
Mandlové mléko neslazené 488g 73kcal
Mandle plátky 46.7g 270kcal
Nektarinky, syrové 426g 187kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2/3 cup natural sliced almonds
1 cup rolled oats
1 large Granny Smith apple, quartered, cored, grated
2 cups unsweetened almond milk
½ cup sultanas
¼ cup currants
3 nectarines, cut into 12 wedges
¼ cup maple syrup, plus extra to drizzle
Extra unsweetened almond milk, to serve (optional)


Method
Roughly chop 1/3 cup almonds and place into a bowl. Add rolled oats, apple, almond milk, sultanas and currants. Stir until combined. Cover and refrigerate overnight
Preheat oven to 200°C/180°C fan forced. Line a baking tray with baking paper. Combine nectarine wedges and maple syrup in a bowl. Spread on prepared baking tray and bake for 15 minutes or until nectarines are golden and softened. Spread remaining almonds on a second tray and bake for the last 5 minutes of cooking
Stir extra milk into porridge, if you like, and spoon into serving bowls. Top with roasted nectarines and almonds. Drizzle with extra maple syrup

nutriční údaje
Velikost porce 323 g | ml
Množství na porci 275
1152
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 8.8g 11%
Nasycené tuky 0.8g 4%
Sodík 91mg 4%
Sacharidy celkem 45g 17%
Vláknina 7g 25%
Cukr 23g
Bílkoviny 7.8g 16%
Vitamin D 1.2mcg 6%
Vápník 294mg 23%
Železo 2.2mg 12%
Draslík 568mg 12%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 129.23 mcg 14%
Thiamin [B1] 0.235 mg 20%
Riboflavin [B2] 0.406 mg 31%
Niacin [B3] 1.957 mg 12%
Kyselina pantotenová [B5] 0.572 mg 11%
Vitamin B6 0.089 mg 5%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 24.947 mcg 0%
Vitamin C 11.576 mg 13%
Vitamin D 1.22 mcg 6%
Vitamin E 7.315 mg 49%
Vitamin K 4.268 mcg 4%
Betain 0.309 mg 0%
Cholin 18.741 mg 3%
Carbohydrates
živina Množství DV
Sacharidy celkem 45.4 g 17%
Sugars 23.5 g 47%
Vláknina 7 g 25%
Carbohydrate 30 g 0%
Čisté sacharidy 21.9g
aminokyseliny
živina Množství DV
Alanin 0.317 g 0%
Arginin 0.541 g 0%
Kyselina asparagová 1.232 g 0%
Cystein 0.113 g 0%
kyselina glutamová 1.522 g 0%
Glycin 0.352 g 0%
Histidin 0.154 g 0%
Izoleucin 0.24 g 0%
Leucin 0.452 g 0%
Lysin 0.23 g 0%
Metionin 0.088 g 0%
Fenylalanin 0.338 g 0%
Prolin 0.315 g 0%
Serin 0.281 g 0%
Treonin 0.198 g 0%
Tryptofan 0.078 g 0%
Tyrosin 0.176 g 0%
Valin 0.308 g 0%
Minerály
živina Množství DV
Vápník 293.98 mg 23%
Měď 0.39 mg 44%
Fluorid 1.24 mcg 0%
Železo 2.19 mg 12%
Hořčík 90.58 mg 22%
Mangan 1.82 mg 79%
Fosfor 209.56 mg 17%
Draslík 567.52 mg 12%
Selen 0.75 mcg 1%
Sodík 90.63 mg 4%
Zinek 1.68 mg 15%
další
živina Množství DV
Voda 258.522 g 0%
Popel 2.377 g 0%