Cook With Me: Power Breakfast

Hello Everyone!

Here’s a power breakfast recipe for you all!!

Ingredients:

1. A Glass Jar or any other container (just looks prettier in a glass jar)

2. 3 table spoons of rolled oats

3. just enough milk to soak the oats.

4.  Assorted fruits (pomegranates, mangoes, bananas, apples, grapes, strawberries … anything  you like)

5. Assorted dry fruits like cashews, raisins, walnuts

6. curd/yogurt

7. Chia/flaxseeds roasted.

Method: 

Step 1:  The previous night put 3 tablespoons of rolled oats into the glass jar.

 Step 2: Add just enough milk to cover the oats and leave the jar in the fridge overnight.

Step 3: Next morning layer over your assorted fruits over the soaked oats.

 Step 4: Layer over some curd/yogurt over the fruits.

Step 5: Top up with the assorted dry fruits, nuts and chia/flax seeds.

 Step 6: Screw on the cap, take it to work…………

Step 7: Just before eating, mix up the layers and dig right in!!

This breakfast packs a huge vitamin and mineral punch. Lets see how:

Milk and yogurt are packed with calcium which is great for your bones, proteins for rejuvenation, Vitamin A, B1, B2, B3,  B5, B6, B12, C, D, E, K, Folate, Copper,Iron,Manganese, Magnesium, Phosphorus, Potassium,Selenium, Sodium and Zinc! Yogurt is also a probiotic!

Nuts and seeds are extremely nutrient-dense. They provide generous amounts of calories, fats, complex carbohydrates, protein, vitamins, minerals and fiber. Trace minerals like magnesium, zinc, selenium and copper are also found in them. nuts and seeds have been shown to protect against disease. Phytochemicals, bioactive compounds that help fight illness, in nuts and seeds include ellagic acid, flavonoids, phenolic compounds, luteolin, isoflavones and tocotrienols. Nuts also contain plant sterols, thought to help keep cholesterol levels in check and reduce cancer risk.

Nutrition Table
https://www.navs-online.org/nutrition/healthfulfoods/nutsandseeds.php

Oats:

Oats are packed full of nutrients, helping to keep your body healthy – take a look at all the goodness they contain.

Oats are a healthy, wholegrain ingredient. They provide carbohydrate, protein, fibre, vitamins and minerals, as well as antioxidants and other important nutrients.

Nutrient What is it? How does it help your body? Nutritional composition per 100g of oats
Thiamin B-vitamin
  • Helps release energy from carbohydrate
  • Vital for a healthy nervous system
  • 0.9mg (100% RDA*)
Riboflavin B-vitamin
  • Helps release energy from food
  • Keeps skin, eyes and the nervous system healthy
  • 0.09mg (8% RDA*)
Niacin B-vitamin
  • Helps release energy from food
  • Vital for a healthy nervous system
  • 0.8mg (6% RDA*)
Carbohydrate The most important source of energy in the diet
  • Our bodies digest and metabolise all carbohydrates into glucose, which provides energy for the body
  • 66g
Protein Performs vital structural functions in the body
  • Needed for growth and development
  • Constantly involved in rebuilding, repairing and maintaining vital tissues
  • 11.2g
Fat  An essential part of the diet
  • An important source of energy, although intakes should be controlled
  • Necessary for the storage and transport of fat soluble vitamins
  • 9.2g
Sodium A mineral
  • Involved in the regulation of fluid and electrolyte balance
  • 7mg (0.4% RDA*)
  • High sodium is associated with raised blood pressure, it is recommended that we have no more than 2.4g sodium per day
Fibre ‘Nature’s broom’
  • Helps maintain a healthy digestive system
  • 7.1g (of which beta-glucan is 4g)
Calcium A mineral
  • Helps build strong bones and teeth
  • 52mg (7% RDA*)
Vitamin B6 B-vitamin
  • Needed for protein metabolism
  • Helps the central nervous system to function
  • Needed for the production of haemoglobin, the red pigment in blood, which carries oxygen around the body
  • 0.33mg (25% RDA*)
Folic Acid (folates) B-vitamin
  • Essential for growth and the formation of red and white blood cell formation in bone marrow
  • Protects against neural tube defects (spina bifida) pre-conceptually and during early pregnancy
  • 60ug (30% RDA*)
Vitamin E A powerful antioxidant
  • An antioxidant is a substance that may help prevent damage to the body’s cells
  • N/A
Potassium A mineral
  • Involved in the regulation of fluid and electrolyte balance
  • Essential for the transmission of nerve impulses
  • 350mg (10% RDA*)
Iron A mineral
  • Helps make red blood cells, which carry oxygen around the body
  • 3.8mg  (43% RDA* men, 25% women)
Magnesium A mineral
  • Needed for healthy bones
  • Helps release energy from food
  • Helps nerve and muscle function
  • 110mg (40% RDA*)
Phosphorus A mineral
  • Helps build strong bones
  • Helps the body to store and release energy from food
  • 380mg (70% RDA*)
Zinc A mineral
  • Essential for growth, reproduction and immunity
  • 3.3mg (40% RDA*)
Selenium A mineral and powerful antioxidant
  • An antioxidant is a substance that may help prevent damage to the body’s cells
  • 3mg (5% RDA*)
Trace elements The minerals copper, chromium, manganese, molybdenum, selenium and iodine are referred to as trace elements.
  • Essential for good health but only required in minute amounts

(http://allaboutoats.hgca.com/guide-to-oats/oats-nutrients.aspx)

Fruits:

Fruits Amount Minerals Contained Vitamins Contained

Apple

Apple nutritional information

One medium apple with skin contains 0.47 grams of protein, 95 calories, and 4.4 grams of dietary fiber. Potassium – 195 mg

Calcium – 11 mg

Phosphorus – 20 mg

Magnesium – 9 mg

Manganese – 0.064 mg

Iron – 0.22 mg

Sodium – 2 mg

Copper – 0.049 mg

Zinc – 0.07 mg

Also contains a trace amount of other minerals.

Vitamin A – 98 IU

Vitamin B1 (thiamine) – 0.031 mg

Vitamin B2 (riboflavin) – 0.047 mg

Niacin – 0.166 mg

Folate – 5 mcg

Pantothenic Acid – 0.111 mg

Vitamin B6 – 0.075 mg

Vitamin C – 8.4 mg

Vitamin E – 0.33 mg

Vitamin K – 4 mcg

Contains some other vitamins in small amounts.

Banana

Banana - nutritional information

One medium banana contains 1.29 grams of protein, 105 calories and 3.1 grams of dietary fiber. Potassium – 422 mg

Phosphorus – 26 mg

Magnesium – 32 mg

Calcium – 6 mg

Sodium – 1 mg

Iron – 0.31 mg

Selenium 1.2 mcg

Manganese – 0.319 mg

Copper – 0.092 mg

Zinc – 0.18 mg

Also contains small amounts of other minerals.

Vitamin A – 76 IU

Vitamin B1 (thiamine) – 0.037 mg

Vitamin B2 (riboflavin) – 0.086 mg

Niacin – 0.785 mg

Folate – 24 mcg

Pantothenic Acid – 0.394 mg

Vitamin B6 – 0.433 mg

Vitamin C – 10.3 mg

Vitamin E – 0.12 mg

Vitamin K – 0.6 mcg

Contains some other vitamins in small amounts.

Dates

Dates - nutritional information

One cup of pitted, chopped dates contains 3.6 grams of protein, 415 calories and 11.8 grams of dietary fiber. Potassium – 964 mg

Phosphorus – 91 mg

Magnesium – 63 mg

Calcium – 57 mg

Sodium – 3 mg

Iron – 1.5 mg

Selenium 4.4 mcg

Manganese – 0.385 mg

Copper – 0.303 mg

Zinc – 0.43 mg

Also contains small amounts of other minerals.

Vitamin A – 15 IU

Vitamin B1 (thiamine) – 0.076 mg

Vitamin B2 (riboflavin) – 0.097 mg

Niacin – 1.873 mg

Folate – 28 mcg

Pantothenic Acid – 0.866 mg

Vitamin B6 – 0.243 mg

Vitamin C – 0.6 mg

Vitamin E – 0.07 mg

Vitamin K – 4 mcg

Contains some other vitamins in small amounts.

Raisins

Raisins - Nutritiontal information

One small box of raisins (1.5 ozs) contains 1.32 grams of protein, 129 calories and 1.6 grams dietary fiber. Potassium – 322 mg

Phosphorus – 43 mg

Magnesium – 14 mg

Calcium – 22 mg

Sodium – 5 mg

Iron – 0.81 mg

Selenium 0.3 mcg

Manganese – 0.129 mg

Copper – 0.137 mg

Zinc – 0.09 mg

Also contains small amounts of other minerals.

Vitamin B1 (thiamine) – 0.046 mg

Vitamin B2 (riboflavin) – 0.054 mg

Niacin – 0.329 mg

Folate – 2 mcg

Pantothenic Acid – 0.041 mg

Vitamin B6 – 0.075 mg

Vitamin C – 1 mg

Vitamin E – 0.05 mg

Vitamin K – 1.5 mcg

Contains some other vitamins in small amounts.

Grapes

Grapes - nutritional information

One cup of grapes contains 1.09 gram of protein, 104 calories and 1.4 grams of dietary fiber. Potassium – 288 mg

Phosphorus – 30 mg

Magnesium – 11 mg

Calcium – 15 mg

Sodium – 3 mg

Iron – 0.54 mg

Selenium 0.2 mcg

Manganese – 0.107 mg

Copper – 0.192 mg

Zinc – 0.11 mg

Also contains small amounts of other minerals.

Vitamin A – 100 IU

Vitamin B1 (thiamine) – 0.104 mg

Vitamin B2 (riboflavin) – 0.106 mg

Niacin – 0.284 mg

Folate – 3 mcg

Pantothenic Acid – 0.076 mg

Vitamin B6 – 0.13 mg

Vitamin C – 16.3 mg

Vitamin E – 0.29 mg

Vitamin K – 22 mcg

Contains some other vitamins in small amounts.

(http://www.health-alternatives.com/fruit-nutrition-chart.html)

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