Saturday, 20 September 2014

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)