EatSmarter exclusive recipe

Amaranth-Oats Muesli

with Nuts and Nectarine
4.555555
Average: 4.6 (9 votes)
(9 votes)
Amaranth-Oats Muesli

Amaranth-Oats Muesli - Puffed amaranth grains give this fruity blend an extra kick

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
450
calories
Calories

Healthy, because

Even smarter

Nutritional values

This muesli provides vitamins, minerals, fiber and protein, making it an ideal and satiating breakfast. 

The muesli becomes even richer and more satisfying if you add some fresh grain. In the evening, grind 2-3 tablespoons of cereal grains coarsely, pour a little water over them and in the morning mix them into the rest of the muesli ingredients.

1 serving contains
(Percentage of daily recommendation)
Calorie450 kcal(21 %)
Protein22 g(22 %)
Fat17 g(15 %)
Carbohydrates48 g(32 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E6.7 mg(56 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.2 mg(14 %)
Folate66 μg(22 %)
Pantothenic acid1.4 mg(23 %)
Biotin21.3 μg(47 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C38 mg(40 %)
Potassium686 mg(17 %)
Calcium223 mg(22 %)
Magnesium145 mg(48 %)
Iron4.1 mg(27 %)
Iodine13 μg(7 %)
Zinc2.7 mg(34 %)
Saturated fatty acids1.7 g
Uric acid86 mg
Cholesterol1 mg
Development of this recipe:
How healthy are the main ingredients?
Yogurt

Ingredients

for
2
Ingredients
1 tablespoon
coarsely ground Flaxseed
¾ cup
1 ounce
1 ounce
5 ounces
3
small Nectarines (or peaches or apricots)
3 tablespoons
Preparation

Kitchen utensils

1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon

Preparation steps

1.
Amaranth-Oats Muesli preparation step 1

Mix together the oats, flaxseeds and orange juice in a bowl and let soak for 45 minutes.

2.
Amaranth-Oats Muesli preparation step 2

Coarsely chop the hazelnuts and almonds.

3.
Amaranth-Oats Muesli preparation step 3

Mix the nuts and yogurt with the oat mixture.

4.
Amaranth-Oats Muesli preparation step 4

Rinse nectarines, wipe dry, halve and remove pit. Cut into slices.

5.
Amaranth-Oats Muesli preparation step 5

Put the muesli in a bowl and sprinkle with the puffed amaranth. 

6.
Amaranth-Oats Muesli preparation step 6

Add in the nectarines and serve.