Your Recipe

Overnight Summer Oats With Roasted Nectarines

Zutat  Menge  Kalorien 
Apfel 150g 78kcal
Johannisbeeren, rot und weiß, roh 40g 22kcal
Ahornsirupe 59.7g 155kcal
Hafer 81g 315kcal
Mandelmilch ungesüßt 488g 73kcal
Gehobelte Mandeln 46.7g 270kcal
Nektarinen, roh 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

Nährwertangaben 
Portionsgröße  323 g | ml
Menge pro Portion  275
1152
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.8g 11%
Gesättigte Fettsäuren  0.8g 4%
Natrium 91mg 4%
Gesamte Kohlenhydrate  45g 17%
Ballaststoffe  7g 25%
Zucker  23g
Protein  7.8g 16%
Vitamin D 1.2mcg 6%
Kalzium 294mg 23%
Eisen  2.2mg 12%
Kalium 568mg 12%
* 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. 
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Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 0.572 mg 11%
Vitamin B6 0.089 mg 5%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  45.4 g 17%
Sugars 23.5 g 47%
Ballaststoffe  7 g 25%
Carbohydrate 30 g 0%
Netto-Kohlenhydrate 21.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.317 g 0%
Arginin 0.541 g 0%
Asparaginsäure 1.232 g 0%
Cystein 0.113 g 0%
Glutaminsäure 1.522 g 0%
Glycin 0.352 g 0%
Histidin 0.154 g 0%
Isoleucin 0.24 g 0%
Leucin 0.452 g 0%
Lysin 0.23 g 0%
Methionin 0.088 g 0%
Phenylalanin 0.338 g 0%
Prolin 0.315 g 0%
Serin 0.281 g 0%
Threonin 0.198 g 0%
Tryptophan 0.078 g 0%
Tyrosin 0.176 g 0%
Valin 0.308 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 293.98 mg 23%
Kupfer 0.39 mg 44%
Fluorid 1.24 mcg 0%
Eisen  2.19 mg 12%
Magnesium 90.58 mg 22%
Mangan 1.82 mg 79%
Phosphor 209.56 mg 17%
Kalium 567.52 mg 12%
Selen 0.75 mcg 1%
Natrium 90.63 mg 4%
Zink 1.68 mg 15%
andere
Nährstoff Menge  DV
Wasser 258.522 g 0%
Asche 2.377 g 0%