Your Recipe

Caramelized Apple and Fig Oatmeal

Zutat  Menge  Kalorien 
Apfel 223g 116kcal
Feigen, roh 80g 59kcal
Zitronensaft 14.4g 3kcal
Pekannüsse 6.8g 47kcal
Hafer 120g 467kcal
Kokosnussöl 27.3g 244kcal
Zimt gemahlen 2.6g 6kcal
Vanilleextrakt 4.2g 12kcal
Rosinen, golden, kernlos 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.

Nährwertangaben 
Portionsgröße  254 g | ml
Menge pro Portion  522
2185
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 26%
Gesättigte Fettsäuren  12g 61%
Natrium 6.7mg 0%
Gesamte Kohlenhydrate  77g 28%
Ballaststoffe  12g 42%
Zucker  29g
Protein  12g 23%
Vitamin D 0mcg 0%
Kalzium 79mg 6%
Eisen  3.5mg 19%
Kalium 611mg 13%
* 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 6.442 mcg 1%
Thiamin [B1] 0.527 mg 44%
Riboflavin [B2] 0.169 mg 13%
Niacin [B3] 1.082 mg 7%
Pantothensäure [B5] 1.042 mg 21%
Vitamin B6 0.224 mg 13%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  77.1 g 28%
Sugars 28.6 g 57%
Ballaststoffe  11.7 g 42%
Carbohydrate 64.9 g 0%
Netto-Kohlenhydrate 48.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.575 g 0%
Arginin 0.771 g 0%
Asparaginsäure 1.055 g 0%
Cystein 0.257 g 0%
Glutaminsäure 2.351 g 0%
Glycin 0.543 g 0%
Histidin 0.263 g 0%
Isoleucin 0.446 g 0%
Leucin 0.822 g 0%
Lysin 0.459 g 0%
Methionin 0.198 g 0%
Phenylalanin 0.567 g 0%
Prolin 0.604 g 0%
Serin 0.495 g 0%
Threonin 0.373 g 0%
Tryptophan 0.148 g 0%
Tyrosin 0.367 g 0%
Valin 0.604 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 78.9 mg 6%
Kupfer 0.52 mg 58%
Fluorid 4.02 mcg 0%
Eisen  3.47 mg 19%
Magnesium 129.4 mg 31%
Mangan 3.46 mg 150%
Phosphor 357.77 mg 29%
Kalium 611.47 mg 13%
Selen 0.36 mcg 1%
Natrium 6.71 mg 0%
Zink 2.73 mg 25%
andere
Nährstoff Menge  DV
Wasser 142.179 g 0%
Asche 1.871 g 0%