Recipes · American · Breakfast
Homemade Cereal
One serving has 353 kcal and 8 g protein, and at least a fifth of a woman's daily need of manganese (81%), selenium (35%), copper (31%), phosphorus (30%), magnesium (25%) and zinc (23%). Ready in 37 minutes.
- Preparation: 10 min
- Cooking: 27 min
- Makes: 1 serving (83.6 g)
- Difficulty: Easy
- Diets: Vegetarian, Flexitarian
- Contains: alcohol, gluten, honey, nut, peanut
Ingredients
- 40 g Cereals, oats, regular and quick, not fortified, dry
- 12 g Honey
- 5 g Sugar, brown
- 6 g Coconut oil
- 0.5 g Vanilla extract
- 0.1 g Salt, table
- 10 g Mixed nuts, NFS
- 10 g Fruit mixture, dried
Method
- In a small saucepan, heat 120 g (1/3 cup) of honey, 50 g (1/4 cup) of brown sugar, and 60 g (1/4 cup) of coconut oil over medium heat until melted. Stir in 5 g (1 teaspoon) of vanilla extract and 1 g (1/4 teaspoon) of salt.
- In a large bowl, mix 400 g (4 cups) of rolled oats with 100 g of chopped mixed nuts. Pour the wet mixture over the oats and nuts, stirring to combine.
- Spread the mixture evenly on a baking sheet lined with parchment paper. Bake at 150°C (300°F) for 25-30 minutes, stirring halfway through, until golden brown.
- Remove from the oven and let cool completely. Stir in 100 g of chopped dried fruits.
- Store in an airtight container. Serve with milk or yogurt.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 353 kcal | 17% |
| Carbohydrates | 52 g | |
| Water | 8.7 mL | |
| Fiber | 5.3 g | 18% |
| Protein | 7.5 g | 16% |
| Tryptophan | 0.07 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.39 g | |
| Lysine | 0.25 g | |
| Methionine | 0.08 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.27 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.28 g | |
| Histidine | 0.11 g | |
| Fat | 14 g | |
| Monounsaturated | 4 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.3 g | |
| Saturated | 6.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 39.1 mg | 4% |
| Copper | 0.28 mg | 31% |
| Iron | 2.2 mg | 12% |
| Magnesium | 78 mg | 25% |
| Manganese | 1.4 mg | 81% |
| Phosphorus | 210 mg | 30% |
| Potassium | 272 mg | 6% |
| Selenium | 19.2 µg | 35% |
| Sodium | 77.6 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.45 mg | 9% |
| Pyridoxine (vitamin B6) | 0.1 mg | 8% |
| Folate (vitamin B9) | 21.6 µg | 5% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 23.3 mg | 5% |
| Vitamin A | 2.6 µg | 0% |
| Vitamin C | 0.65 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 2.5 µg | 3% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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