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Flavorful Diet Breakfast
Amaranth-Oats Muesli
with Nuts and Nectarine
(9 votes)
Difficulty:
easy
Preparation:
20 min.
Preparation
ready in 1 hr 5 mins
Calories:
450
calories
Calories
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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)
(Percentage of daily recommendation)
| Calorie | 450 cal. | (21 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 21.3 μg | (47 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 686 mg | (17 %) | ||
| Calcium | 223 mg | (22 %) | ||
| Magnesium | 145 mg | (48 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 86 mg | |||
| Cholesterol | 1 mg |
Development of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
2
- Ingredients
- 1 Tbsp coarsely ground flaxseed
- ¾ cup Orange juice
- 1 oz Hazelnuts
- 1 oz almonds
- 5 ozs Yogurt
- 3 small Nectarine (or peaches or apricots)
- 3 Tbsps Puffed amaranth
Preparation
Preparation steps
1.
Mix together the oats, flaxseeds and orange juice in a bowl and let soak for 45 minutes.
2.
Coarsely chop the hazelnuts and almonds.
3.
Mix the nuts and yogurt with the oat mixture.
4.
Rinse nectarines, wipe dry, halve and remove pit. Cut into slices.
5.
Put the muesli in a bowl and sprinkle with the puffed amaranth.
6.
Add in the nectarines and serve.
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