Your Recipe

Mango Yogurt & Granola

Složka Množství Kalorie
Fíky 9.37g 7kcal
Mango 247.5g 149kcal
Mandle 39.6g 229kcal
Vlašské ořechy 7.5g 49kcal
Jogurt řecký bez tuku neochucený 490g 289kcal
Med 21g 64kcal
Oves 89.9g 350kcal
Mořská sůl 0.75g 0kcal

Recipe Instructions:

2 cups plain non-fat yogurt
1 1/2 cups chopped sweet mangoes (I used Champagne mangoes. If you use mangoes that have a lot of fiber, you might have to puree the mangoes first and strain the pulp.)
1 tablespoon honey
Granola
1 cup old-fashioned rolled oats
1/3 cup slivered almonds
1 tablespoon chopped walnuts
1 tablespoon chopped dried figs
2 tablespoons flaxseed meal
1/4 teaspoon ground cardamom
1/2 cup agave nectar
Pinch salt

Mango Yogurt:
In a blender, mix the yogurt, mangoes and honey.
Serve with granola and your choice of fruit.
Granola
Pre-heat the oven to 325 F.
Mix the dry ingredients in a bowl.
Add agave nectar and mix well.
Line a cookie sheet or a sheet pan with parchment paper and pour the mixture on the pan.
Bake for about 10 minutes, stir the mixture and bake for another 10-15 minutes until it turns golden brown.
Let it cool.

nutriční údaje
Velikost porce 453 g | ml
Množství na porci 568
2377
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 17g 22%
Nasycené tuky 1.9g 10%
Sodík 238mg 10%
Sacharidy celkem 72g 26%
Vláknina 9.6g 34%
Cukr 36g
Bílkoviny 39g 77%
Vitamin D 0mcg 0%
Vápník 368mg 28%
Železo 3.4mg 19%
Draslík 925mg 20%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 69.64 mcg 8%
Thiamin [B1] 0.488 mg 41%
Riboflavin [B2] 1.035 mg 80%
Niacin [B3] 2.567 mg 16%
Kyselina pantotenová [B5] 1.799 mg 36%
Vitamin B6 0.413 mg 24%
Kobalamin [B12] 1.715 mcg 0%
Floát [B9] 91.263 mcg 0%
Vitamin C 45.24 mg 50%
Vitamin D 0 mcg 0%
Vitamin E 6.238 mg 42%
Vitamin K 5.519 mcg 5%
Betain 2.249 mg 0%
Cholin 58.637 mg 11%
Carbohydrates
živina Množství DV
Sacharidy celkem 71.6 g 26%
Sugars 35.7 g 71%
Vláknina 9.6 g 34%
Carbohydrate 71.6 g 0%
Čisté sacharidy 35.9g
aminokyseliny
živina Množství DV
Alanin 1.582 g 0%
Arginin 2.038 g 0%
Kyselina asparagová 3.143 g 0%
Cystein 0.438 g 0%
kyselina glutamová 8.492 g 0%
Glycin 1.201 g 0%
Histidin 1.045 g 0%
Izoleucin 1.813 g 0%
Leucin 3.501 g 0%
Lysin 2.568 g 0%
Metionin 0.908 g 0%
Fenylalanin 1.945 g 0%
Prolin 3.552 g 0%
Serin 1.904 g 0%
Treonin 1.444 g 0%
Tryptofan 0.496 g 0%
Tyrosin 1.633 g 0%
Valin 2.307 g 0%
Minerály
živina Množství DV
Vápník 368.09 mg 28%
Měď 0.73 mg 81%
Fluorid 0.74 mcg 0%
Železo 3.4 mg 19%
Hořčík 179.17 mg 43%
Mangan 2.9 mg 126%
Fosfor 695.5 mg 56%
Draslík 924.52 mg 20%
Selen 26.09 mcg 47%
Sodík 238.45 mg 10%
Zinek 3.96 mg 36%
další
živina Množství DV
Voda 321.799 g 0%
Popel 3.689 g 0%