Your Recipe

Overnight Summer Oats With Roasted Nectarines

Ingrédient Quantité Calories
Pomme 150g 78kcal
Groseilles 40g 22kcal
Sirop d'érable 59.7g 155kcal
Avoine 81g 315kcal
Lait d'amande non sucré 488g 73kcal
Amandes effilées 46.7g 270kcal
Nectarines, crues 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

Valeurs nutritives
Taille des portions 323 g | ml
Quantité par portion 275
1152
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 8.8g 11%
Gras saturés 0.8g 4%
Sodium 91mg 4%
Total des glucides 45g 17%
Fibres alimentaires 7g 25%
Sucre 23g
Protéine 7.8g 16%
Vitamine D 1.2mcg 6%
Calcium 294mg 23%
Fer 2.2mg 12%
Potassium 568mg 12%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 129.23 mcg 14%
Thiamine [B1] 0.235 mg 20%
Riboflavine [B2] 0.406 mg 31%
Niacine [B3] 1.957 mg 12%
Acide pantothénique [B5] 0.572 mg 11%
Vitamine B6 0.089 mg 5%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 24.947 mcg 0%
Vitamine C 11.576 mg 13%
Vitamine D 1.22 mcg 6%
Vitamine E 7.315 mg 49%
Vitamine K 4.268 mcg 4%
Bétaïne 0.309 mg 0%
Choline 18.741 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 45.4 g 17%
Sugars 23.5 g 47%
Fibres alimentaires 7 g 25%
Carbohydrate 30 g 0%
Glucides nets 21.9g
acides aminés
nutriment Quantité DV
Alanine 0.317 g 0%
Arginine 0.541 g 0%
Acide aspartique 1.232 g 0%
Cystéine 0.113 g 0%
Acide glutamique 1.522 g 0%
Glycine 0.352 g 0%
Histidine 0.154 g 0%
Isoleucine 0.24 g 0%
Leucine 0.452 g 0%
Lysine 0.23 g 0%
Méthionine 0.088 g 0%
Phénylalanine 0.338 g 0%
Proline 0.315 g 0%
Sérine 0.281 g 0%
Thréonine 0.198 g 0%
Tryptophane 0.078 g 0%
Tyrosine 0.176 g 0%
Valine 0.308 g 0%
Minéraux
nutriment Quantité DV
Calcium 293.98 mg 23%
Cuivre 0.39 mg 44%
Fluorure 1.24 mcg 0%
Fer 2.19 mg 12%
Magnésium 90.58 mg 22%
Manganèse 1.82 mg 79%
Phosphore 209.56 mg 17%
Potassium 567.52 mg 12%
Sélénium 0.75 mcg 1%
Sodium 90.63 mg 4%
Zinc 1.68 mg 15%
autres
nutriment Quantité DV
Eau 258.522 g 0%
Cendres 2.377 g 0%