Your Recipe

Mango Yogurt & Granola

Ingrédient Quantité Calories
Figues 9.37g 7kcal
Mangue 247.5g 149kcal
Amandes 39.6g 229kcal
Noix 7.5g 49kcal
Yogourt grec nature sans matières grasses 490g 289kcal
Miel 21g 64kcal
Avoine 89.9g 350kcal
Sel de mer 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.

Valeurs nutritives
Taille des portions 453 g | ml
Quantité par portion 568
2377
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 17g 22%
Gras saturés 1.9g 10%
Sodium 238mg 10%
Total des glucides 72g 26%
Fibres alimentaires 9.6g 34%
Sucre 36g
Protéine 39g 77%
Vitamine D 0mcg 0%
Calcium 368mg 28%
Fer 3.4mg 19%
Potassium 925mg 20%
* 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 69.64 mcg 8%
Thiamine [B1] 0.488 mg 41%
Riboflavine [B2] 1.035 mg 80%
Niacine [B3] 2.567 mg 16%
Acide pantothénique [B5] 1.799 mg 36%
Vitamine B6 0.413 mg 24%
Cobalamine [B12] 1.715 mcg 0%
Floate [B9] 91.263 mcg 0%
Vitamine C 45.24 mg 50%
Vitamine D 0 mcg 0%
Vitamine E 6.238 mg 42%
Vitamine K 5.519 mcg 5%
Bétaïne 2.249 mg 0%
Choline 58.637 mg 11%
Carbohydrates
nutriment Quantité DV
Total des glucides 71.6 g 26%
Sugars 35.7 g 71%
Fibres alimentaires 9.6 g 34%
Carbohydrate 71.6 g 0%
Glucides nets 35.9g
acides aminés
nutriment Quantité DV
Alanine 1.582 g 0%
Arginine 2.038 g 0%
Acide aspartique 3.143 g 0%
Cystéine 0.438 g 0%
Acide glutamique 8.492 g 0%
Glycine 1.201 g 0%
Histidine 1.045 g 0%
Isoleucine 1.813 g 0%
Leucine 3.501 g 0%
Lysine 2.568 g 0%
Méthionine 0.908 g 0%
Phénylalanine 1.945 g 0%
Proline 3.552 g 0%
Sérine 1.904 g 0%
Thréonine 1.444 g 0%
Tryptophane 0.496 g 0%
Tyrosine 1.633 g 0%
Valine 2.307 g 0%
Minéraux
nutriment Quantité DV
Calcium 368.09 mg 28%
Cuivre 0.73 mg 81%
Fluorure 0.74 mcg 0%
Fer 3.4 mg 19%
Magnésium 179.17 mg 43%
Manganèse 2.9 mg 126%
Phosphore 695.5 mg 56%
Potassium 924.52 mg 20%
Sélénium 26.09 mcg 47%
Sodium 238.45 mg 10%
Zinc 3.96 mg 36%
autres
nutriment Quantité DV
Eau 321.799 g 0%
Cendres 3.689 g 0%