Your Recipe

Blackberry-Citrus Granola Bowl

Ingredient Amount Calories
Grapefruit 90g 38kcal
Oranges 90g 42kcal
Granola 90g 380kcal
Maple Syrups 20g 52kcal
Oats 91g 354kcal
Almond milk unsweetened 488g 73kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 cups 2% reduced-fat milk or plain, unsweetened almond or soy milk 1 cup uncooked steel-cut oats 1 tablespoon cocoa nibs 1 tablespoon pure maple syrup 1 cup Coconut-Buckwheat Granola 1 cup blackberries 1 cup red grapefruit and blood orange segments

How to Make It
Step 1
Combine milk and oats in an airtight container; seal. Refrigerate 8 hours or overnight.

Step 2
Add cocoa nibs and maple syrup to oat mixture. Divide oat mixture evenly among 4 bowls; top evenly with granola, blackberries, and citrus segments.

Nutrition Facts
Portion Size 217 g | ml
Amount Per Portion 235
982
kcal
kilojoules
% Daily Value *
Total Fat 5.4g 7%
Saturated Fat 0.7g 4%
Sodium 112mg 5%
Total Carbohydrate 42g 15%
Dietary Fiber 5.7g 20%
Sugar 13g
Protein 7g 14%
Vitamin D 1.2mcg 6%
Calcium 274mg 21%
Iron 2.1mg 12%
Potassium 357mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 125.55 mcg 14%
Thiamin [B1] 0.278 mg 23%
Riboflavin [B2] 0.166 mg 13%
Niacin [B3] 0.811 mg 5%
Pantothenic acid [B5] 0.377 mg 8%
Vitamin B6 0.094 mg 6%
Cobalamin [B12] 0.023 mcg 0%
Floate [B9] 29.935 mcg 0%
Vitamin C 19.08 mg 21%
Vitamin D 1.22 mcg 6%
Vitamin E 3.745 mg 25%
Vitamin K 2.408 mcg 2%
Betaine 0 mg 0%
Choline 13.2 mg 2%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 41.8 g 15%
Sugars 12.7 g 25%
Dietary fiber 5.7 g 20%
Carbohydrate 40.2 g 0%
Net carbs 29.1g
Aminoacids
Nutrient Amount DV
Alanine 0.212 g 0%
Arginine 0.286 g 0%
Aspartic acid 0.355 g 0%
Cysteine 0.095 g 0%
Glutamic acid 0.866 g 0%
Glycine 0.212 g 0%
Histidine 0.096 g 0%
Isoleucine 0.164 g 0%
Leucine 0.297 g 0%
Lysine 0.17 g 0%
Methionine 0.075 g 0%
Phenylalanine 0.211 g 0%
Proline 0.223 g 0%
Serine 0.178 g 0%
Threonine 0.134 g 0%
Tryptophan 0.055 g 0%
Tyrosine 0.134 g 0%
Valine 0.222 g 0%
Minerals
Nutrient Amount DV
Calcium 274.27 mg 21%
Copper 0.24 mg 26%
Fluoride 0 mcg 0%
Iron 2.14 mg 12%
Magnesium 73.84 mg 18%
Manganese 1.32 mg 57%
Phosphorus 215.34 mg 17%
Potassium 356.89 mg 8%
Selenium 3.08 mcg 6%
Sodium 112.07 mg 5%
Zinc 1.51 mg 14%
Other
Nutrient Amount DV
Water 161.232 g 0%
Ash 1.478 g 0%