Your Recipe

FLAVORED OVERNIGHT OATS

Zutat  Menge  Kalorien 
Orangen 154g 72kcal
Hafer 100g 389kcal
Mandelmilch ungesüßt 200g 30kcal
Käse, Ricotta, Teil Magermilch 27.9g 39kcal
Mandelbutter, natur, ohne Salzzusatz 48g 295kcal

Recipe Tags:

Mediterranean Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
100 g / 3½ oz rolled oats
200 ml / 6¾fl oz almond milk
2 full tbsp ricotta cheese
1 (blood) orange, peeled and sliced
2-3 tbsp almond butter
pistachios, chopped
lavender honey
INSTRUCTIONS
Fill a jar or a bowl with oats, almond milk and honey. Stir well. Seal with a lid and store overnight in the fridge.
The next morning, pour the overnight oats into a saucepan at medium heat. Stir once a while for a few minutes, until warm or hot, as desired. Add more almond milk if the oats get too dry. (If you prefer to eat them cold or at room temperature, skip this step).
In the meantime, peel and slice the orange. Set aside.
Mix the ricotta cheese with a little honey, until creamy.
Chop the pistachios.
Once the oats are warm, serve in a bowl.
Top with ricotta cheese, almond butter, orange and pistachios.
Sprinkle additional honey on top.

Nährwertangaben 
Portionsgröße  530 g | ml
Menge pro Portion  825
3450
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 38g 49%
Gesättigte Fettsäuren  4.8g 24%
Natrium 177mg 8%
Gesamte Kohlenhydrate  98g 35%
Ballaststoffe  20g 70%
Zucker  18g
Protein  32g 65%
Vitamin D 2mcg 10%
Kalzium 726mg 56%
Eisen  7.2mg 40%
Kalium 1236mg 26%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 226.793 mcg 25%
Thiamin [B1] 0.923 mg 77%
Riboflavin [B2] 0.723 mg 56%
Niacin [B3] 3.071 mg 19%
Pantothensäure [B5] 1.974 mg 39%
Vitamin B6 0.266 mg 16%
Cobalamin [B12] 0.081 mcg 0%
Folat [B9] 133.267 mcg 0%
Vitamin C 81.928 mg 91%
Vitamin D 2.028 mcg 10%
Vitamin E 17.533 mg 117%
Vitamin K 0.195 mcg 0%
Betain 0 mg 0%
Cholin 48.692 mg 9%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  97.6 g 35%
Sugars 18.3 g 37%
Ballaststoffe  19.6 g 70%
Carbohydrate 84.5 g 0%
Netto-Kohlenhydrate 79.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.574 g 0%
Arginin 2.614 g 0%
Asparaginsäure 3.055 g 0%
Cystein 0.567 g 0%
Glutaminsäure 7.385 g 0%
Glycin 1.775 g 0%
Histidin 0.826 g 0%
Isoleucin 1.289 g 0%
Leucin 2.376 g 0%
Lysin 1.445 g 0%
Methionin 0.481 g 0%
Phenylalanin 1.651 g 0%
Prolin 1.745 g 0%
Serin 1.406 g 0%
Threonin 1.01 g 0%
Tryptophan 0.36 g 0%
Tyrosin 1.05 g 0%
Valin 1.644 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 726.05 mg 56%
Kupfer 1.19 mg 132%
Fluorid 0 mcg 0%
Eisen  7.23 mg 40%
Magnesium 342.51 mg 82%
Mangan 6.06 mg 263%
Phosphor 857.46 mg 69%
Kalium 1235.66 mg 26%
Selen 6.78 mcg 12%
Natrium 176.98 mg 8%
Zink 6.15 mg 56%
andere
Nährstoff Menge  DV
Wasser 356.36 g 0%
Asche 5.782 g 0%