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General • Easy

Baked Oatmeal

3 / Portions

Contains allergens

Tree nuts Banana Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Oats Gluten Milk Lactose Honey Sesame Salicylates Flaxseed Coconut

Ingredients - 8

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Almond Milk

kcal: 77.4

2 x Cup

(250 ml)

Protein 2g Fat 4.8g Carbohydrates 6.55g

Almond Milk

Nutrients

Ash 0.2 g

Calcium 184 mg

Carbohydrate 1.31 g

Cholesterol 1 mg

Copper 0.03 mg

Fat 0.96 g

Fatty monounsaturated 0.36 g

Fatty polyunsaturated 0.27 g

Fatty saturated 0.08 g

Fatty trans 1 g

Fiber 0.2 g

Iron 0.28 mg

KJ 71 kJ

Kcal 17 kcal

Magnesium 6 mg

Manganese 0.05 mg

Omega 3 0.03 g

Omega 6 0.24 g

Phosphorus 1 mg

Potassium 67 mg

Protein 0.4 g

Salt 0.18 g

Selenium 0.2 µg

Sodium 72 mg

Sugar 1.4 g

Sugar added 1 g

Vitamin A 45 µg

Vitamin B12 (Cobalamin) 0.3 µg

Vitamin B6 (Pyridoxine) 0.01 mg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 0.75 µg

Vitamin E 2.2 mg

Vitamin K 0.3 µg

Water 96.54 g

Zinc 1 mg

Almond Milk

Banana

kcal: 241.7

2 x Piece

(120 g)

Protein 2.4g Fat 0.72g Carbohydrates 56.4g

Banana

Nutrients

Ash 0.8 g

Calcium 6 mg

Carbohydrate 23.5 g

Carotene Beta 26 mg

Cholesterol 1 mg

Copper 0.1 mg

Fat 0.3 g

Fatty monounsaturated 0.03 g

Fatty polyunsaturated 0.06 g

Fatty saturated 0.12 g

Fiber 1.7 g

Fiber insoluble 1.1 g

Fiber soluble 0.6 g

Fructose 4.9 g

Glicemyc Index 51 µg

Glucose 4.9 g

Histidine 15 g

Iron 0.4 mg

Isoleucine 28 g

KJ 402 kJ

Kcal 96 kcal

Leucine 50 g

Lutein + zeaxanthin 22 mg

Lysine 37 g

Magnesium 33 mg

Manganese 0.42 mg

Methionine 8 g

Omega 3 0.03 g

Omega 6 0.05 g

Phenylalanine 28 g

Phosphorus 20 mg

Potassium 395 mg

Protein 1 g

Salt 0 g

Sodium 1 mg

Starch 5.4 g

Sucrose 2.4 g

Sugar 12.2 g

Threonine 27 g

Tryptophan 11 g

Valine 38 g

Vitamin A 8 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B2 (Riboflavin) 0.1 mg

Vitamin B3 (Niacin) 0.5 mg

Vitamin B6 (Pyridoxine) 0.36 mg

Vitamin B9 (Folate) 20 µg

Vitamin C (Ascorbic acid) 9 mg

Vitamin E 0.27 mg

Vitamin K 0.5 µg

Water 74.3 g

Zinc 0.18 mg

Banana

Oat Flakes

kcal: 857.1

2 x Cup

(110 g)

Protein 26.18g Fat 15.84g Carbohydrates 152.46g

Oat Flakes

Nutrients

Alanine 0.55 g

Arginine 0.75 g

Ash 1.7 g

Beta-Glucan 4.5 g

Boron 100 mg

Calcium 54 mg

Carbohydrate 69.3 g

Chloride 116 mg

Cholesterol 1 mg

Chromium 13 µg

Cobalt 2 µg

Copper 0.55 mg

Cystine 0.25 g

Fat 7.2 g

Fatty monounsaturated 2.61 g

Fatty polyunsaturated 2.9 g

Fatty saturated 1.25 g

Fatty trans 1 g

Fiber 6.9 g

Fiber insoluble 5.2 g

Fiber soluble 1.7 g

Fluoride 12 mg

Fructose 0.1 g

Galactose 1 g

Glucose 0.1 g

Glutamic acid 2.5 g

Glycine 0.5 g

Histidine 0.22 g

Inulin 0.5 g

Iron 3.9 mg

Isoleucine 0.4 g

KJ 1586 kJ

Kcal 379 kcal

Lactose 1 g

Leucine 0.8 g

Lutein + zeaxanthin 180 mg

Lysine 0.45 g

Magnesium 129 mg

Maltose 0.1 g

Manganese 4.19 mg

Methionine 0.18 g

Molybdenum 32 µg

Omega 3 0.11 g

Omega 6 2.42 g

Oxalic acid 40 mg

Phenylalanine 0.55 g

Phosphorus 433 mg

Phytosterols 40 mg

Potassium 379 mg

Proline 0.7 g

Protein 11.9 g

Salt 0.01 g

Selenium 2.7 µg

Serine 0.5 g

Silica 50 mg

Sodium 5 mg

Starch 58.1 g

Sucrose 0.9 g

Sugar 1.1 g

Sulfur 170 mg

Threonine 0.35 g

Tryptophan 0.15 g

Tyrosine 0.35 g

Valine 0.55 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.46 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.15 mg

Vitamin B3 (Niacin) 0.87 mg

Vitamin B5 (Pantothenic acid) 0.85 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B9 (Folate) 32 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin E 1.8 mg

Vitamin K 2.2 µg

Water 8.2 g

Zinc 3.1 mg

Oat Flakes

Greek Natural Yogurt

kcal: 72.8

2 x Tablespoon

(25 g)

Protein 6.75g Fat 3.75g Carbohydrates 3g

Greek Natural Yogurt

Nutrients

Ash 1.2 g

Calcium 150 mg

Carbohydrate 6 g

Cholesterol 10 mg

Fat 7.5 g

Fatty monounsaturated 2.25 g

Fatty polyunsaturated 0.3 g

Fatty saturated 4.5 g

Fiber 1 g

Iron 0.05 mg

KJ 556 kJ

Kcal 133 kcal

Lactose 4 g

Magnesium 16.54 mg

Phosphorus 202.5 mg

Potassium 211.5 mg

Protein 13.5 g

Salt 0.13 g

Selenium 14.55 µg

Sodium 50 mg

Sugar 4 g

Vitamin A 27 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 1.13 µg

Vitamin B2 (Riboflavin) 0.42 mg

Vitamin B5 (Pantothenic acid) 0.5 mg

Vitamin B6 (Pyridoxine) 0.05 mg

Vitamin B9 (Folate) 7 µg

Vitamin C (Ascorbic acid) 0.5 mg

Water 78 g

Zinc 0.78 mg

Greek Natural Yogurt

Bee Honey

kcal: 39.4

1 x Teaspoon

(12 g)

Protein 0.04g Fat 0.12g Carbohydrates 9.54g

Bee Honey

Nutrients

Ash 0.2 g

Calcium 5 mg

Carbohydrate 79.5 g

Chlorine 16 mg

Cholesterol 1 mg

Copper 0.09 mg

Fat 1 g

Fatty saturated 1 g

Fiber 0.2 g

Fructose 40.9 g

Glicemyc Index 58 µg

Glucose 35.4 g

Iron 0.9 mg

KJ 1271 kJ

Kcal 304 kcal

Magnesium 5 mg

Manganese 0.03 mg

Omega 6 0.01 g

Phosphorus 16 mg

Potassium 46 mg

Protein 0.3 g

Salt 0.02 g

Sodium 7 mg

Sucrose 1.3 g

Sugar 78.5 g

Vitamin B1 (Thiamin) 0 mg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 0.2 mg

Vitamin B6 (Pyridoxine) 0.02 mg

Vitamin B9 (Folate) 2 µg

Vitamin C (Ascorbic acid) 1.4 mg

Vitamin E 0.02 mg

Vitamin K 0.2 µg

Water 17.1 g

Zinc 0.1 mg

Bee Honey

Chia seeds 2

kcal: 4

1 x Tablespoon

(1 g)

Protein 0.21g Fat 0.34g Carbohydrates 0.02g

Chia seeds 2

Nutrients

Alanine 0.86 g

Alcohol 1 g

Alpha Linolenic Acid 17.83 g

Arginine 1.65 g

Ash 4.5 g

Beta-sitosterol 0.15 mg

Betaine 0.5 mg

Boron 1.2 mg

Calcium 550 mg

Carbohydrate 1.8 g

Carotene Beta 0.01 mg

Chloride 24 mg

Chlorine 24 mg

Cholesterol 1 mg

Chromium 0.01 µg

Cobalt 0 µg

Complete Protein 21.4 g

Copper 0.92 mg

Cysteine 0.31 g

Fat 34.1 g

Fatty monounsaturated 2.1 g

Fatty polyunsaturated 24.9 g

Fatty saturated 3.1 g

Fatty trans 0.14 g

Fiber 34.4 g

Fiber insoluble 28.6 g

Fiber soluble 5.8 g

Fluoride 0 mg

Glicemyc Index 1 µg

Glutamic acid 3.16 g

Glycine 0.75 g

Histidine 0.47 g

Inulin 0.1 g

Iodine 0 µg

Iron 6.5 mg

Isoleucine 0.86 g

KJ 2033 kJ

Kcal 486 kcal

Leucine 1.53 g

Linoleic Acid 5.84 g

Lutein + zeaxanthin 0.01 mg

Lysine 0.93 g

Magnesium 320 mg

Manganese 2.72 mg

Methionine 0.42 g

Molybdenum 0.03 µg

Natron 16 g

Nickel 0.01 mg

Nitrogen 3.4 g

Oleic Acid 2.1 g

Omega 3 17.83 g

Omega 6 5.84 g

Oxalic acid 0.03 mg

Phenylalanine 0.92 g

Phosphorus 650 mg

Phytosterols 0.2 mg

Potassium 407 mg

Proline 0.82 g

Protein 21.4 g

Protein Plant 21.4 g

Salt 0.05 g

Selenium 9.7 µg

Serine 0.87 g

Sodium 20 mg

Starch 0.1 g

Sugar 1.8 g

Sugar added 1 g

Sulfur 0.2 mg

Threonine 0.75 g

Total Carbohydrates 1.8 g

Total Fat 34.1 g

Total Protein 21.4 g

Total sugar alcohols 1 g

Tryptophan 0.44 g

Tyrosine 0.43 g

Valine 0.98 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.47 mg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 4.13 mg

Vitamin B4 (Choline) 78.7 mg

Vitamin B5 (Pantothenic acid) 0.34 mg

Vitamin B6 (Pyridoxine) 0.14 mg

Vitamin B7 (Biotin) 0.2 mg

Vitamin B9 (Folate) 70.7 µg

Vitamin C (Ascorbic acid) 1.6 mg

Vitamin D 1 µg

Vitamin E 0.5 mg

Vitamin K 640 µg

Water 6.1 g

Zinc 5.1 mg

Chia seeds 2

Flaxseed

kcal: 56.9

1 x Tablespoon

(10 g)

Protein 1.83g Fat 4.22g Carbohydrates 2.89g

Flaxseed

Nutrients

Alpha Linolenic Acid 22.81 g

Arginine 2.1 g

Ash 3.71 g

Beta-Glucan 0.8 g

Boron 1 mg

Calcium 255 mg

Carbohydrate 28.88 g

Chloride 50 mg

Cholesterol 1 mg

Chromium 1 µg

Cobalt 1 µg

Copper 1.22 mg

Fat 42.16 g

Fatty monounsaturated 7.52 g

Fatty polyunsaturated 28.73 g

Fatty saturated 3.66 g

Fatty trans 0.03 g

Fiber 27.3 g

Fiber insoluble 19.1 g

Fiber soluble 8.2 g

Fluoride 1 mg

Glicemyc Index 35 µg

Glutamine 3.6 g

Iodine 1 µg

Iron 5.73 mg

KJ 2234 kJ

Kcal 534 kcal

Lignin 8.5 g

Linoleic Acid 5.91 g

Lutein + zeaxanthin 0.02 mg

Magnesium 392 mg

Manganese 2.48 mg

Molybdenum 1 µg

Nickel 1 mg

Oleic Acid 7.52 g

Omega 3 22.81 g

Omega 6 5.91 g

Palmitic Acid 3.1 g

Phosphorus 642 mg

Phytosterols 146 mg

Potassium 813 mg

Protein 18.29 g

Protein Animal 1 g

Protein Plant 18.29 g

Salt 30 g

Selenium 25.4 µg

Silica 1 mg

Sodium 30 mg

Starch 0.5 g

Stearic Acid 0.56 g

Sugar 1.5 g

Sugar added 1 g

Sulfur 1 mg

Total Carbohydrates 28.88 g

Total Fat 42.16 g

Total Protein 18.29 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 1.64 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.16 mg

Vitamin B3 (Niacin) 3.08 mg

Vitamin B5 (Pantothenic acid) 0.98 mg

Vitamin B6 (Pyridoxine) 0.47 mg

Vitamin B7 (Biotin) 1 mg

Vitamin B9 (Folate) 87 µg

Vitamin C (Ascorbic acid) 0.6 mg

Vitamin D 1 µg

Vitamin E 0.31 mg

Vitamin K 4.3 µg

Water 6.96 g

Zinc 4.34 mg

Flaxseed

Coconut Flakes

kcal: 28

1 x Teaspoon

(4 g)

Protein 0.22g Fat 2.53g Carbohydrates 1.08g

Coconut Flakes

Nutrients

Acidity 0.2 g

Alcohol 1 g

Alpha Linolenic Acid 0.02 g

Ash 2.2 g

Beta-carotene 1 µg

Beta-sitosterol 15 mg

Betaine 0.5 mg

Boron 0.3 mg

Calcium 23 mg

Calories 660 kcal

Capric Acid 4.2 g

Caprylic Acid 4.5 g

Carbohydrate 27 g

Chloride 45 mg

Cholesterol 1 mg

Chromium 0.01 µg

Cobalt 0 µg

Copper 0.55 mg

Energy 2760 kJ

Fat 63.2 g

Fatty monounsaturated 4.58 g

Fatty polyunsaturated 1.37 g

Fatty saturated 53.25 g

Fatty trans 0.01 g

Fiber 21.1 g

Fiber insoluble 17.2 g

Fiber soluble 3.9 g

Fluoride 0.01 mg

Fructose 0.3 g

Galactose 0.1 g

Glicemyc Index 45 µg

Glucose 0.3 g

Inulin 1 g

Iodine 0 µg

Iron 3.6 mg

KJ 2760 kJ

Kcal 660 kcal

Lactose 1 g

Lauric Acid 30.5 g

Lignin 1 g

Linoleic Acid 1.2 g

Lutein + zeaxanthin 10 mg

Magnesium 90 mg

Maltose 0.1 g

Manganese 1.8 mg

Molybdenum 0.02 µg

Myristic Acid 10.5 g

Nickel 0 mg

Oleic Acid 4.2 g

Omega 3 0.02 g

Omega 6 1.35 g

Oxalic acid 15 mg

Palmitic Acid 5.5 g

Phosphorus 160 mg

Phytosterols 25 mg

Potassium 660 mg

Protein 5.6 g

Salt 0.07 g

Saturated Fatty Acids 53.25 g

Selenium 8.1 µg

Sodium 28 mg

Starch 0.5 g

Stearic Acid 2.2 g

Sucrose 5.6 g

Sugar 6.23 g

Sugar added 1 g

Theobromine 1 mg

Total Carbohydrates 27 g

Total Fat 63.2 g

Total Protein 5.6 g

Total sugar alcohols 1 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 0.9 mg

Vitamin B4 (Choline) 11.6 mg

Vitamin B5 (Pantothenic acid) 0.3 mg

Vitamin B6 (Pyridoxine) 0.09 mg

Vitamin B7 (Biotin) 2.5 mg

Vitamin B9 (Folate) 13 µg

Vitamin C (Ascorbic acid) 1.8 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 1.26 mg

Vitamin K 0.2 µg

Water 3.3 g

Zinc 0.9 mg

Coconut Flakes

1377 kcal

Protein 39.63g

Fat 32.32g

Carbs 231.94g

Fiber 0g

Recipe preparation steps

Banany zblendować z mlekiem (można wymienić na inne roślinne lub zwykłe). Płatki, siemię, wiórki kokosowe oraz nasiona chia odmierzyć. Wszystkie składniki wymieszać. Masę przelać do naczynia do zapiekania. Na wierzchu poukładać owoce (u mnie były to borówki, maliny, oraz śliwki). Piec w 180C przez około 40 minut. Podawać z np. z jogurtem i syropem klonowym. Uwaga! Liczba porcji powstałych z przepisu: 3. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Acidity	0.01 g	0 g
Alanine	1.22 g	0.41 g
Alcohol	0.05 g	0.02 g
Alpha Linolenic Acid	2.46 g	0.82 g
Arginine	1.88 g	0.63 g
Ash	7.79 g	2.6 g
Beta-Glucan	9.98 g	3.33 g
Beta-carotene	0.04 µg	0.01 µg
Beta-sitosterol	0.6 mg	0.2 mg
Betaine	0.03 mg	0.01 mg
Boron	220.12 mg	73.37 mg
Calcium	1160.72 mg	386.91 mg
Calories	26.4 kcal	8.8 kcal
Capric Acid	0.17 g	0.06 g
Caprylic Acid	0.18 g	0.06 g
Carbohydrate	231.94 g	77.31 g
Carotene Beta	62.4 mg	20.8 mg
Chloride	262.24 mg	87.41 mg
Chlorine	2.16 mg	0.72 mg
Cholesterol	14.87 mg	4.96 mg
Chromium	28.7 µg	9.57 µg
Cobalt	4.5 µg	1.5 µg
Complete Protein	0.21 g	0.07 g
Copper	1.76 mg	0.59 mg
Cysteine	0 g	0 g
Cystine	0.55 g	0.18 g
Energy	110.4 kJ	36.8 kJ
Fat	32.32 g	10.77 g
Fatty monounsaturated	9.69 g	3.23 g
Fatty polyunsaturated	11.19 g	3.73 g
Fatty saturated	8.34 g	2.78 g
Fatty trans	7.2 g	2.4 g
Fiber	24.69 g	8.23 g
Fiber insoluble	16.97 g	5.66 g
Fiber soluble	6.22 g	2.07 g
Fluoride	26.5 mg	8.83 mg
Fructose	16.9 g	5.63 g
Galactose	2.2 g	0.73 g
Glicemyc Index	134.67 µg	44.89 µg
Glucose	16.24 g	5.41 g
Glutamic acid	5.53 g	1.84 g
Glutamine	0.36 g	0.12 g
Glycine	1.11 g	0.37 g
Histidine	36.48 g	12.16 g
Inulin	1.14 g	0.38 g
Iodine	0.1 µg	0.03 µg
Iron	11.86 mg	3.95 mg
Isoleucine	68.09 g	22.7 g
Lactose	4.24 g	1.41 g
Lauric Acid	1.22 g	0.41 g
Leucine	121.78 g	40.59 g
Lignin	0.89 g	0.3 g
Linoleic Acid	0.7 g	0.23 g
Lutein + zeaxanthin	449.2 mg	149.73 mg
Lysine	89.8 g	29.93 g
Magnesium	447.87 mg	149.29 mg
Maltose	0.22 g	0.07 g
Manganese	10.83 mg	3.61 mg
Methionine	19.6 g	6.53 g
Molybdenum	70.5 µg	23.5 µg
Myristic Acid	0.42 g	0.14 g
Natron	0.16 g	0.05 g
Nickel	0.1 mg	0.03 mg
Nitrogen	0.03 g	0.01 g
Oleic Acid	0.94 g	0.31 g
Omega 3	2.92 g	0.97 g
Omega 6	7.34 g	2.45 g
Oxalic acid	88.6 mg	29.53 mg
Palmitic Acid	0.53 g	0.18 g
Phenylalanine	68.42 g	22.81 g
Phosphorus	1185.87 mg	395.29 mg
Phytosterols	103.6 mg	34.53 mg
Potassium	2339.84 mg	779.95 mg
Proline	1.55 g	0.52 g
Protein	39.63 g	13.21 g
Protein Animal	0.1 g	0.03 g
Protein Plant	2.04 g	0.68 g
Salt	4 g	1.33 g
Saturated Fatty Acids	2.13 g	0.71 g
Selenium	17.18 µg	5.73 µg
Serine	1.11 g	0.37 g
Silica	110.1 mg	36.7 mg
Sodium	403.56 mg	134.52 mg
Starch	140.85 g	46.95 g
Stearic Acid	0.15 g	0.05 g
Sucrose	8.12 g	2.71 g
Sugar	50.54 g	16.85 g
Sugar added	5.15 g	1.72 g
Sulfur	374.1 mg	124.7 mg
Theobromine	0.04 mg	0.01 mg
Threonine	65.58 g	21.86 g
Total Carbohydrates	3.99 g	1.33 g
Total Fat	7.09 g	2.36 g
Total Protein	2.26 g	0.75 g
Total sugar alcohols	0.05 g	0.02 g
Tryptophan	26.73 g	8.91 g
Tyrosine	0.77 g	0.26 g
Valine	92.42 g	30.81 g
Vitamin A	260.05 µg	86.68 µg
Vitamin B1 (Thiamin)	1.29 mg	0.43 mg
Vitamin B12 (Cobalamin)	4.41 µg	1.47 µg
Vitamin B2 (Riboflavin)	0.8 mg	0.27 mg
Vitamin B3 (Niacin)	3.52 mg	1.17 mg
Vitamin B4 (Choline)	1.25 mg	0.42 mg
Vitamin B5 (Pantothenic acid)	2.23 mg	0.74 mg
Vitamin B6 (Pyridoxine)	1.32 mg	0.44 mg
Vitamin B7 (Biotin)	0.2 mg	0.07 mg
Vitamin B9 (Folate)	132.07 µg	44.02 µg
Vitamin C (Ascorbic acid)	29.37 mg	9.79 mg
Vitamin D	6.1 µg	2.03 µg
Vitamin D3	0.04 µg	0.01 µg
Vitamin E	15.7 mg	5.23 mg
Vitamin K	14.4 µg	4.8 µg
Water	721 g	240.33 g
Zinc	13.17 mg	4.39 mg