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General • Easy

Oat flakes with raspberries and apple yogurt sauce

15 min

1 / Portion

Contains allergens

Oats Gluten Milk Lactose Yeast Apples Rosaceae fruits Salicylates Citrus fruits Vitamin C (Ascorbic acid) Cinnamon

Ingredients - 6

Download Ingredients - PDF Download Ingredients - PDF with images

Mountain Oat Flakes (Instant)

kcal: 194.8

50 x Gram

(1 g)

Protein 5.95g Fat 3.6g Carbohydrates 34.65g

Mountain Oat Flakes (Instant)

Nutrients

Alanine 0.5 g

Arginine 0.75 g

Ash 1.8 g

Aspartic acid 0.86 g

Beta-Glucan 4.5 g

Beta-sitosterol 0.03 mg

Boron 0.1 mg

Calcium 54 mg

Campesterol 0 g

Carbohydrate 69.3 g

Carotene Beta 1 mg

Chloride 0.11 mg

Cholesterol 1 mg

Chromium 0 µg

Cobalt 0 µg

Copper 0.55 mg

Cysteine 0.22 g

Fat 7.2 g

Fatty monounsaturated 2.61 g

Fatty polyunsaturated 2.9 g

Fatty saturated 1.25 g

Fatty trans 0.04 g

Fiber 6.9 g

Fiber insoluble 4.4 g

Fiber soluble 2.5 g

Fluoride 0 mg

Fructose 0.1 g

Galactose 0.01 g

Glicemyc Index 55 µg

Glucose 0.1 g

Glutamic acid 2.35 g

Glutamine 0.62 g

Glycine 0.48 g

Histidine 0.22 g

Inulin 0.1 g

Iodine 0 µg

Iron 3.9 mg

Isoleucine 0.43 g

KJ 1628 kJ

Kcal 389 kcal

Lactose 1 g

Leucine 0.81 g

Lignin 0.05 g

Lutein 0.02 µg

Lutein + zeaxanthin 0.02 mg

Lysine 0.44 g

Magnesium 129 mg

Malic acid 0.01 g

Maltose 0.2 g

Manganese 4.19 mg

Methionine 0.18 g

Molybdenum 0.03 µg

Nickel 0 mg

Omega 3 0.11 g

Omega 6 2.42 g

Oxalic acid 0.04 mg

Phenylalanine 0.55 g

Phosphorus 433 mg

Phytosterols 0.04 mg

Potassium 379 mg

Proline 0.46 g

Protein 11.9 g

Protein Animal 1 g

Protein Plant 11.9 g

Raffinose 0.08 g

Salt 0.01 g

Selenium 0 µg

Serine 0.45 g

Silica 5 mg

Sodium 5 mg

Stachyose 0.02 g

Starch 65.3 g

Stigmasterol 0 g

Sucrose 0.9 g

Sugar 1.5 g

Sugar added 1 g

Sulfur 0.14 mg

Threonine 0.38 g

Total sugar alcohols 1 g

Tryptophan 0.17 g

Tyrosine 0.34 g

Valine 0.54 g

Verbascose 0.01 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 B4 (Choline) 0.03 mg

Vitamin B5 (Pantothenic acid) 1.35 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B7 (Biotin) 0.02 mg

Vitamin B9 (Folate) 0.03 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin E 1.8 mg

Vitamin K 0 µg

Water 8 g

Zeaxanthin 1 µg

Zinc 3.1 mg

Mountain Oat Flakes (Instant)

Kefir, 2% Fat

kcal: 61.5

125 x Gram

(1 g)

Protein 3.75g Fat 2.5g Carbohydrates 6g

Kefir, 2% Fat

Nutrients

Ash 0.7 g

Calcium 120 mg

Carbohydrate 4.8 g

Chloride 100 mg

Cholesterol 5 mg

Fat 2 g

Fatty monounsaturated 0.5 g

Fatty polyunsaturated 0.1 g

Fatty saturated 1.3 g

Fiber 1 g

Folate 5 µg

Iodine 10 µg

KJ 214 kJ

Kcal 51 kcal

Lactose 4.8 g

Magnesium 12 mg

Phosphorus 95 mg

Potassium 150 mg

Protein 3 g

Sodium 40 mg

Sugar 4.8 g

Vitamin A 35 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 0.3 µg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B5 (Pantothenic acid) 0.3 mg

Vitamin D 0.1 µg

Vitamin K 0.1 µg

Water 89 g

Zinc 0.4 mg

Kefir, 2% Fat

Apple

kcal: 48.2

0.5 x Piece

(180 g)

Protein 0.36g Fat 0.36g Carbohydrates 10.89g

Apple

Nutrients

Alpha Linolenic Acid 0.01 g

Ash 0.3 g

Beta-Cryptoxanthin 11 µg

Boron 0.1 mg

Calcium 4 mg

Carbohydrate 12.1 g

Carotene Beta 25 mg

Chloride 1 mg

Cholesterol 1 mg

Copper 0.04 mg

Fat 0.4 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.09 g

Fatty saturated 0.04 g

Fatty trans 1 g

Fiber 2 g

Fiber insoluble 1.4 g

Fiber soluble 0.6 g

Fluoride 3.3 mg

Fructose 5.9 g

Glicemyc Index 36 µg

Glucose 2.4 g

Iron 0.3 mg

KJ 218 kJ

Kcal 52 kcal

Linoleic Acid 0.03 g

Lutein + zeaxanthin 29 mg

Magnesium 3 mg

Malic acid 0.5 g

Manganese 0.08 mg

Oleic Acid 0.01 g

Omega 3 0.01 g

Omega 6 0.03 g

Palmitic Acid 0.01 g

Phosphorus 9 mg

Potassium 134 mg

Protein 0.4 g

Quinic acid 0.1 g

Salt 0.01 g

Selenium 0.1 µg

Sodium 2 mg

Sorbitol 1 g

Starch 0.05 g

Stearic Acid 1 g

Sucrose 3.1 g

Sugar 10.1 g

Total sugar alcohols 1 g

Vitamin A 4 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.17 mg

Vitamin B4 (Choline) 3.4 mg

Vitamin B5 (Pantothenic acid) 0.06 mg

Vitamin B6 (Pyridoxine) 0.03 mg

Vitamin B7 (Biotin) 0.3 mg

Vitamin B9 (Folate) 3 µg

Vitamin C (Ascorbic acid) 9.2 mg

Vitamin D 1 µg

Vitamin E 0.49 mg

Vitamin K 2.2 µg

Water 85.5 g

Zinc 0.16 mg

Apple

Raspberries

kcal: 69.9

125 x Gram

(1 g)

Protein 1.63g Fat 0.38g Carbohydrates 15g

Raspberries

Nutrients

Alcohol 1 g

Alpha Linolenic Acid 0.05 g

Arginine 0.04 g

Ash 0.4 g

Beta-Cryptoxanthin 1 µg

Beta-sitosterol 14 mg

Boron 1 mg

Calcium 35 mg

Campesterol 1.5 g

Carbohydrate 12 g

Carotene Beta 12 mg

Chlorine 1 mg

Cholesterol 1 mg

Chromium 1 µg

Citric acid 0.9 mg

Cobalt 1 µg

Copper 0.19 mg

Fat 0.3 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.06 g

Fatty saturated 0.01 g

Fatty trans 1 g

Fiber 6.7 g

Fiber insoluble 5.5 g

Fiber soluble 1.2 g

Fluoride 1 mg

Fructose 2.4 g

Galactose 1 g

Glicemyc Index 32 µg

Glucose 2.3 g

Glutamine 0.1 g

Histidine 0.02 g

Inulin 1 g

Iodine 1 µg

Iron 0.8 mg

Isoleucine 0.04 g

KJ 180 kJ

Kcal 43 kcal

Lactose 1 g

Leucine 0.07 g

Linoleic Acid 0.04 g

Lutein + zeaxanthin 140 mg

Lysine 0.05 g

Magnesium 20 mg

Malic acid 0.5 g

Maltose 1 g

Manganese 0.32 mg

Methionine 0.01 g

Molybdenum 1 µg

Nickel 1 mg

Oleic Acid 0.01 g

Omega 3 0.05 g

Omega 6 0.04 g

Oxalic acid 0.02 mg

Phenylalanine 0.04 g

Phosphorus 33 mg

Phytosterols 18 mg

Potassium 203 mg

Protein 1.3 g

Protein Animal 1 g

Protein Plant 1.3 g

Quinic acid 0.3 g

Salt 0.01 g

Selenium 0.2 µg

Sodium 2 mg

Sorbitol 1 g

Starch 0.1 g

Stigmasterol 1.1 g

Sucrose 1 g

Sugar 4.4 g

Sulfur 1 mg

Threonine 0.03 g

Total sugar alcohols 1 g

Tryptophan 0.01 g

Valine 0.05 g

Vitamin A 3 µg

Vitamin B1 (Thiamin) 0.01 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.06 mg

Vitamin B3 (Niacin) 0.26 mg

Vitamin B4 (Choline) 12.3 mg

Vitamin B5 (Pantothenic acid) 0.33 mg

Vitamin B6 (Pyridoxine) 0.06 mg

Vitamin B7 (Biotin) 1 mg

Vitamin B9 (Folate) 21 µg

Vitamin C (Ascorbic acid) 31.4 mg

Vitamin D 1 µg

Vitamin E 0.48 mg

Vitamin K 7.8 µg

Water 85.8 g

Xylitol 1 g

Zinc 0.36 mg

Raspberries

Lemon Juice

kcal: 1.3

1 x Teaspoon

(3 g)

Protein 0.02g Fat 0.01g Carbohydrates 0.29g

Lemon Juice

Nutrients

Acidity 5 g

Alcohol 1 g

Ash 0.39 g

Beta-Cryptoxanthin 14 µg

Boron 0.17 mg

Calcium 40 mg

Carbohydrate 9.5 g

Carotene Beta 3 mg

Chloride 2 mg

Cholesterol 1 mg

Chromium 0.3 µg

Citric acid 5.5 mg

Cobalt 0.1 µg

Copper 0.2 mg

Fat 0.3 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.08 g

Fatty saturated 0.04 g

Fatty trans 1 g

Fiber 2 g

Fiber insoluble 1.7 g

Fiber soluble 0.3 g

Fluoride 1.6 mg

Fructose 2.4 g

Glucose 2.5 g

Iodine 0.3 µg

Iron 0.6 mg

KJ 163 kJ

Kcal 39 kcal

Lutein + zeaxanthin 11 mg

Lycopene 1 µg

Magnesium 9 mg

Malic acid 0.7 g

Manganese 0.04 mg

Molybdenum 0.3 µg

Nickel 1.5 mg

Omega 3 0.01 g

Omega 6 0.04 g

Oxalic acid 2 mg

Phosphorus 22 mg

Potassium 125 mg

Protein 0.8 g

Quinic acid 0.05 g

Salt 0.01 g

Selenium 0.2 µg

Silica 1 mg

Sodium 5 mg

Sucrose 0.3 g

Sugar added 1 g

Total sugar alcohols 1 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.04 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B5 (Pantothenic acid) 0.19 mg

Vitamin B6 (Pyridoxine) 0.08 mg

Vitamin B7 (Biotin) 0.5 mg

Vitamin B9 (Folate) 11 µg

Vitamin C (Ascorbic acid) 50 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 0.19 mg

Vitamin K 0.4 µg

Water 90.31 g

Zinc 0.08 mg

Lemon Juice

Cinnamon 2

kcal: 2.7

1 x Pinch

(1 g)

Protein 0.04g Fat 0.03g Carbohydrates 0.56g

Cinnamon 2

Nutrients

Ash 3.5 g

Boron 0.2 mg

Calcium 1230 mg

Carbohydrate 56 g

Carotene Beta 112 mg

Chlorine 220 mg

Cholesterol 1 mg

Choline 23.5 mg

Chromium 0.01 µg

Cobalt 0.01 µg

Copper 0.34 mg

Fat 3.2 g

Fatty monounsaturated 0.6 g

Fatty polyunsaturated 0.7 g

Fatty saturated 0.9 g

Fatty trans 1 g

Fiber 53 g

Fiber insoluble 26.5 g

Fiber soluble 26.5 g

Fluoride 0.02 mg

Folate 6 µg

Iodine 5 µg

Iron 38 mg

KJ 1034 kJ

Kcal 247 kcal

Lutein + zeaxanthin 22 mg

Magnesium 56 mg

Manganese 17.5 mg

Molybdenum 0.03 µg

Natron 26 g

Nickel 0.01 mg

Omega 3 0.02 g

Omega 6 0.68 g

Phosphorus 61 mg

Potassium 431 mg

Protein 3.9 g

Salt 0.1 g

Selenium 3.1 µg

Sodium 10 mg

Sugar 55.4 g

Sugar added 1 g

Vitamin A 15 µg

Vitamin ARE 30 µg

Vitamin B1 (Thiamin) 0.08 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.14 mg

Vitamin B3 (Niacin) 1.3 mg

Vitamin B4 (Choline) 23.5 mg

Vitamin B6 (Pyridoxine) 0.12 mg

Vitamin B9 (Folate) 6 µg

Vitamin C (Ascorbic acid) 3.8 mg

Vitamin D 1 µg

Vitamin E 1.8 mg

Vitamin K 500 µg

Water 9 g

Zinc 2 mg

Cinnamon 2

378 kcal

Protein 11.75g

Fat 6.88g

Carbs 67.39g

Fiber 0g

Recipe preparation steps

Puree kefir with apple slices, cinnamon, and lemon juice.

Spread the raspberries over the oatmeal and pour the apple yogurt over it.

Puree kefir with apple slices, cinnamon, and lemon juice.

Spread the raspberries over the oatmeal and pour the apple yogurt over it.

Nutrients

food.nutrients.detailed_list

Name	All Portions	Single Portion
Acidity	0.15 g	0.15 g
Alanine	0.25 g	0.25 g
Alcohol	1.28 g	1.28 g
Alpha Linolenic Acid	0.07 g	0.07 g
Arginine	0.43 g	0.43 g
Ash	2.6 g	2.6 g
Aspartic acid	0.43 g	0.43 g
Beta-Cryptoxanthin	11.57 µg	11.57 µg
Beta-Glucan	2.25 g	2.25 g
Beta-sitosterol	17.51 mg	17.51 mg
Boron	1.4 mg	1.4 mg
Calcium	237.85 mg	237.85 mg
Campesterol	1.88 g	1.88 g
Carbohydrate	67.39 g	67.39 g
Carotene Beta	39.21 mg	39.21 mg
Chloride	126.02 mg	126.02 mg
Chlorine	3.45 mg	3.45 mg
Cholesterol	8.94 mg	8.94 mg
Choline	0.24 mg	0.24 mg
Chromium	1.26 µg	1.26 µg
Citric acid	1.3 mg	1.3 mg
Cobalt	1.25 µg	1.25 µg
Copper	0.57 mg	0.57 mg
Cysteine	0.11 g	0.11 g
Fat	6.88 g	6.88 g
Fatty monounsaturated	1.97 g	1.97 g
Fatty polyunsaturated	1.75 g	1.75 g
Fatty saturated	2.32 g	2.32 g
Fatty trans	2.21 g	2.21 g
Fiber	15.47 g	15.47 g
Fiber insoluble	10.66 g	10.66 g
Fiber soluble	3.57 g	3.57 g
Fluoride	4.27 mg	4.27 mg
Folate	6.31 µg	6.31 µg
Fructose	8.43 g	8.43 g
Galactose	1.26 g	1.26 g
Glicemyc Index	99.9 µg	99.9 µg
Glucose	5.17 g	5.17 g
Glutamic acid	1.18 g	1.18 g
Glutamine	0.44 g	0.44 g
Glycine	0.24 g	0.24 g
Histidine	0.14 g	0.14 g
Inulin	1.3 g	1.3 g
Iodine	13.81 µg	13.81 µg
Iron	3.62 mg	3.62 mg
Isoleucine	0.27 g	0.27 g
Lactose	7.75 g	7.75 g
Leucine	0.5 g	0.5 g
Lignin	0.03 g	0.03 g
Linoleic Acid	0.08 g	0.08 g
Lutein	0.01 µg	0.01 µg
Lutein + zeaxanthin	201.66 mg	201.66 mg
Lycopene	0.03 µg	0.03 µg
Lysine	0.28 g	0.28 g
Magnesium	108.03 mg	108.03 mg
Malic acid	1.11 g	1.11 g
Maltose	1.35 g	1.35 g
Manganese	2.75 mg	2.75 mg
Methionine	0.1 g	0.1 g
Molybdenum	1.28 µg	1.28 µg
Natron	0.26 g	0.26 g
Nickel	1.3 mg	1.3 mg
Oleic Acid	0.02 g	0.02 g
Omega 3	0.13 g	0.13 g
Omega 6	1.3 g	1.3 g
Oxalic acid	0.11 mg	0.11 mg
Palmitic Acid	0.01 g	0.01 g
Phenylalanine	0.33 g	0.33 g
Phosphorus	385.87 mg	385.87 mg
Phytosterols	22.52 mg	22.52 mg
Potassium	759.41 mg	759.41 mg
Proline	0.23 g	0.23 g
Protein	11.75 g	11.75 g
Protein Animal	1.75 g	1.75 g
Protein Plant	7.58 g	7.58 g
Quinic acid	0.47 g	0.47 g
Raffinose	0.04 g	0.04 g
Salt	0.02 g	0.02 g
Selenium	0.38 µg	0.38 µg
Serine	0.23 g	0.23 g
Silica	2.53 mg	2.53 mg
Sodium	57.05 mg	57.05 mg
Sorbitol	2.15 g	2.15 g
Stachyose	0.01 g	0.01 g
Starch	32.83 g	32.83 g
Stearic Acid	0.9 g	0.9 g
Stigmasterol	1.38 g	1.38 g
Sucrose	4.5 g	4.5 g
Sugar	21.89 g	21.89 g
Sugar added	0.54 g	0.54 g
Sulfur	1.32 mg	1.32 mg
Threonine	0.23 g	0.23 g
Total sugar alcohols	2.68 g	2.68 g
Tryptophan	0.1 g	0.1 g
Tyrosine	0.17 g	0.17 g
Valine	0.33 g	0.33 g
Verbascose	0.01 g	0.01 g
Vitamin A	51.78 µg	51.78 µg
Vitamin ARE	0.3 µg	0.3 µg
Vitamin B1 (Thiamin)	0.31 mg	0.31 mg
Vitamin B12 (Cobalamin)	3.07 µg	3.07 µg
Vitamin B2 (Riboflavin)	0.43 mg	0.43 mg
Vitamin B3 (Niacin)	0.93 mg	0.93 mg
Vitamin B4 (Choline)	18.7 mg	18.7 mg
Vitamin B5 (Pantothenic acid)	1.53 mg	1.53 mg
Vitamin B6 (Pyridoxine)	0.19 mg	0.19 mg
Vitamin B7 (Biotin)	1.55 mg	1.55 mg
Vitamin B9 (Folate)	29.36 µg	29.36 µg
Vitamin C (Ascorbic acid)	49.57 mg	49.57 mg
Vitamin D	2.82 µg	2.82 µg
Vitamin D3	0.03 µg	0.03 µg
Vitamin E	1.97 mg	1.97 mg
Vitamin K	16.87 µg	16.87 µg
Water	302.25 g	302.25 g
Xylitol	1.25 g	1.25 g
Zeaxanthin	0.5 µg	0.5 µg
Zinc	2.66 mg	2.66 mg

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Oat flakes with raspberries and apple yogurt sauce

Contains allergens

Ingredients - 6

Mountain Oat Flakes (Instant)

Nutrients

Kefir, 2% Fat

Nutrients

Apple

Nutrients

Raspberries

Nutrients

Lemon Juice

Nutrients

Cinnamon 2

Nutrients

Recipe preparation steps

Nutrients

Nutrients

food.nutrients.detailed_list

Related Recipes

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