Your Recipe

Mango Yogurt & Granola

Zutat  Menge  Kalorien 
Feigen, roh 9.37g 7kcal
Mango 247.5g 149kcal
Mandeln 39.6g 229kcal
Walnüsse 7.5g 49kcal
Joghurt, fettfrei, griechisch 490g 289kcal
Honig 21g 64kcal
Hafer 89.9g 350kcal
Meersalz 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.

Nährwertangaben 
Portionsgröße  453 g | ml
Menge pro Portion  568
2377
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 17g 22%
Gesättigte Fettsäuren  1.9g 10%
Natrium 238mg 10%
Gesamte Kohlenhydrate  72g 26%
Ballaststoffe  9.6g 34%
Zucker  36g
Protein  39g 77%
Vitamin D 0mcg 0%
Kalzium 368mg 28%
Eisen  3.4mg 19%
Kalium 925mg 20%
* 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 69.64 mcg 8%
Thiamin [B1] 0.488 mg 41%
Riboflavin [B2] 1.035 mg 80%
Niacin [B3] 2.567 mg 16%
Pantothensäure [B5] 1.799 mg 36%
Vitamin B6 0.413 mg 24%
Cobalamin [B12] 1.715 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  71.6 g 26%
Sugars 35.7 g 71%
Ballaststoffe  9.6 g 34%
Carbohydrate 71.6 g 0%
Netto-Kohlenhydrate 35.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.582 g 0%
Arginin 2.038 g 0%
Asparaginsäure 3.143 g 0%
Cystein 0.438 g 0%
Glutaminsäure 8.492 g 0%
Glycin 1.201 g 0%
Histidin 1.045 g 0%
Isoleucin 1.813 g 0%
Leucin 3.501 g 0%
Lysin 2.568 g 0%
Methionin 0.908 g 0%
Phenylalanin 1.945 g 0%
Prolin 3.552 g 0%
Serin 1.904 g 0%
Threonin 1.444 g 0%
Tryptophan 0.496 g 0%
Tyrosin 1.633 g 0%
Valin 2.307 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 368.09 mg 28%
Kupfer 0.73 mg 81%
Fluorid 0.74 mcg 0%
Eisen  3.4 mg 19%
Magnesium 179.17 mg 43%
Mangan 2.9 mg 126%
Phosphor 695.5 mg 56%
Kalium 924.52 mg 20%
Selen 26.09 mcg 47%
Natrium 238.45 mg 10%
Zink 3.96 mg 36%
andere
Nährstoff Menge  DV
Wasser 321.799 g 0%
Asche 3.689 g 0%