Your Recipe

Caramelized Apple and Fig Oatmeal

Složka Množství Kalorie
Jablka 223g 116kcal
Fíky 80g 59kcal
Citronová šťáva 14.4g 3kcal
Pekanové ořechy 6.8g 47kcal
Oves 120g 467kcal
Kokosový olej 27.3g 244kcal
Skořice mletá 2.6g 6kcal
Vanilkový extrakt 4.2g 12kcal
Rozinky, zlaté, bez semen 30g 90kcal

Recipe Instructions:

Ingredients
2 cups (480 ml) unsweetened non-dairy milk of your choice
1 cup (120 g) quick oats
2 tablespoons coconut oil
1 large apple , sliced
3-4 tablespoons (30-40 g) coconut sugar
1 teaspoon cinnamon
1 tablespoon lemon juice
¼ cup (30 g) dried raisins
1 tablespoon pecans , chopped
1 teaspoon vanilla extract
2 fresh figs , quartered
Instructions
In a medium saucepan, bring the milk to a boil. Reduce the heat to a low and pour in the oats. Cook, stirring occasionally, until the oats are soft and have absorbed most of the liquid, about 3 minutes. Remove from heat and set aside.
Meanwhile, in a medium pan, melt the coconut oil over medium heat. Add in the apple slices, coconut sugar, cinnamon, lemon juice, dried raisins, and chopped pecans. Cook for about 5 minutes, stirring occasionally, until the sugar has melted and apples are tender. Remove from heat and stir in vanilla extract.
Divide the oatmeal into two bowls. Top with caramelized apple mixture and fresh figs. Serve immediately.

nutriční údaje
Velikost porce 254 g | ml
Množství na porci 522
2185
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 20g 26%
Nasycené tuky 12g 61%
Sodík 6.7mg 0%
Sacharidy celkem 77g 28%
Vláknina 12g 42%
Cukr 29g
Bílkoviny 12g 23%
Vitamin D 0mcg 0%
Vápník 79mg 6%
Železo 3.5mg 19%
Draslík 611mg 13%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 6.442 mcg 1%
Thiamin [B1] 0.527 mg 44%
Riboflavin [B2] 0.169 mg 13%
Niacin [B3] 1.082 mg 7%
Kyselina pantotenová [B5] 1.042 mg 21%
Vitamin B6 0.224 mg 13%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 42.061 mcg 0%
Vitamin C 9.282 mg 10%
Vitamin D 0 mcg 0%
Vitamin E 0.366 mg 2%
Vitamin K 5.465 mcg 5%
Betain 0.186 mg 0%
Cholin 9.264 mg 2%
Carbohydrates
živina Množství DV
Sacharidy celkem 77.1 g 28%
Sugars 28.6 g 57%
Vláknina 11.7 g 42%
Carbohydrate 64.9 g 0%
Čisté sacharidy 48.5g
aminokyseliny
živina Množství DV
Alanin 0.575 g 0%
Arginin 0.771 g 0%
Kyselina asparagová 1.055 g 0%
Cystein 0.257 g 0%
kyselina glutamová 2.351 g 0%
Glycin 0.543 g 0%
Histidin 0.263 g 0%
Izoleucin 0.446 g 0%
Leucin 0.822 g 0%
Lysin 0.459 g 0%
Metionin 0.198 g 0%
Fenylalanin 0.567 g 0%
Prolin 0.604 g 0%
Serin 0.495 g 0%
Treonin 0.373 g 0%
Tryptofan 0.148 g 0%
Tyrosin 0.367 g 0%
Valin 0.604 g 0%
Minerály
živina Množství DV
Vápník 78.9 mg 6%
Měď 0.52 mg 58%
Fluorid 4.02 mcg 0%
Železo 3.47 mg 19%
Hořčík 129.4 mg 31%
Mangan 3.46 mg 150%
Fosfor 357.77 mg 29%
Draslík 611.47 mg 13%
Selen 0.36 mcg 1%
Sodík 6.71 mg 0%
Zinek 2.73 mg 25%
další
živina Množství DV
Voda 142.179 g 0%
Popel 1.871 g 0%