Healthy Coconut Oatmeal

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
41%
Healthy Coconut Oatmeal
15 min.
6
309kcal

Suggestions

Ingredients

  • 0.3 cup cranberries dried
  • 0.3 cup maple syrup pure
  • 0.3 cup raisins 
  • cups rolled oats 
  • 0.3 teaspoon salt 
  • 3.5 cups vanilla soy milk plain
  • 0.3 cup coconut or sweetened flaked
  • 0.3 cup walnuts chopped

Equipment

  • bowl
  • sauce pan

Directions

  1. Pour the milk and salt into a saucepan, and bring to a boil. Stir in the oats, maple syrup, raisins, and cranberries. Return to a boil, then reduce heat to medium. Cook for 5 minutes. Stir in walnuts and coconut, and let stand until it reaches your desired thickness. Spoon into serving bowls, and top with yogurt and honey, if desired.

Nutrition Facts

Calories309kcal
Protein11.32%
Fat28.92%
Carbs59.76%

Properties

Glycemic Index
31.45
Glycemic Load
14.42
Inflammation Score
-6
Nutrition Score
18.396086998608%

Flavonoids

Cyanidin
0.22mg
Delphinidin
0.01mg
Myricetin
0.16mg
Quercetin
0.3mg

Nutrients percent of daily need

Calories:309.24kcal
15.46%
Fat:10.18g
15.66%
Saturated Fat:2.25g
14.06%
Carbohydrates:47.32g
15.77%
Net Carbohydrates:42.23g
15.36%
Sugar:18.59g
20.65%
Cholesterol:0mg
0%
Sodium:184.74mg
8.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.97g
17.93%
Manganese:1.6mg
79.82%
Vitamin B2:0.51mg
30.19%
Vitamin B3:5.08mg
25.39%
Vitamin E:3.77mg
25.13%
Vitamin B12:1.49µg
24.78%
Calcium:231.22mg
23.12%
Copper:0.42mg
21.05%
Fiber:5.09g
20.35%
Vitamin B6:0.4mg
20.09%
Selenium:12.14µg
17.35%
Vitamin B1:0.25mg
16.75%
Folate:59.46µg
14.86%
Phosphorus:144.6mg
14.46%
Magnesium:55.48mg
13.87%
Iron:2.33mg
12.97%
Vitamin C:10.44mg
12.66%
Potassium:437.63mg
12.5%
Zinc:1.66mg
11.09%
Vitamin D:1.65µg
11.01%
Vitamin A:542.33IU
10.85%
Vitamin B5:0.36mg
3.65%
Vitamin K:1.23µg
1.17%
Source:Allrecipes