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.

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	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

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

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

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

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)