Citrus Breakfast Bowl
Citrus Breakfast Bowl - Fills up the energy tank wonderfully. Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
No matter whether endurance or weight training: Greek Yogurt supports fast regeneration with its glutamine, which means that the breaks between training sessions don't have to be quite so long. Bulgur is a hot tip for veggies because the pre-cooked wheat semolina offers plenty of blood-forming iron and thus prevents deficiencies.
You can also enjoy the protein-rich breakfast bowl in summer - with a different topping: Instead of orange, persimmon, and pomegranate seeds, you can then enjoy peach and blueberries, for example.
(Percentage of daily recommendation)
| Calorie | 561 cal. | (27 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 71 g | (47 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 2.3 μg | (4 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 18.1 μg | (40 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 953 mg | (24 %) | ||
| Calcium | 281 mg | (28 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 73 mg | |||
| Cholesterol | 11 mg | |||
| Complete sugar | 42 g |
Ingredients
- Ingredients
- 2 ¾ ozs Bulgur
- ½ tsp ground Cardamom
- ½ tsp cinnamon
- ¼ tsp Vanilla powder
- 1 small Orange
- ½ pomegranate
- 1 Persimmon
- 7 ozs Greek yogurt
- 7 ozs vanilla Yogurt (3.5% fat)
- 2 tsps honey
- 1 Tbsp chopped Shelled pistachio
- 1 Tbsp slivered almonds (with skin)
Preparation steps
Bring bulgur with spices to a boil in twice the amount of water and simmer over low heat for about 10 minutes, stirring occasionally.
Meanwhile, peel orange so that all white is removed. Cut out the fruit fillets between the separating skins and cut into small pieces. Remove the seeds from the pomegranate half. Wash and peel the persimmon, remove the stalk and finely dice the flesh.
Mix Greek yogurt with vanilla yogurt and honey until smooth, pour into bowls and arrange with bulgur, orange pieces, pomegranate seeds, persimmon cubes, pistachios and almonds.
