Breakfast Bowl with Blood Oranges
Breakfast bowl with blood oranges - Delicious alternative to the classic muesli from the oven
Healthy, because
Even smarter
Nutritional values
From the proper portion of calcium from the small Sesame seeds benefit our bones, muscles and teeth. Coconut products provide larger amounts of pantothenic acid. As a B vitamin, it plays a central role in the entire carbohydrate, fat and protein metabolism.
Depending on the season, you can also fill the muesli bowls with other types of fruit - fresh strawberries in spring, blueberries, currants or blackberries in summer and stewed apple or pear slices in autumn. Plums also go well with coconut yogurt.
(Percentage of daily recommendation)
| Calorie | 482 cal. | (23 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 11 g | (44 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin K | 25.2 μg | (42 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 429 mg | (11 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 21.3 g | |||
| Uric acid | 61 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 1 ¾ ozs Coconut oil
- 1 tsp Coconut oil (for the molds)
- 5 ¼ ozs Oats
- 6 Tbsps Maple syrup
- 1 oz Shredded coconut (4 TBSP.)
- 1 oz sesame (2 TBSP.)
- ½ tsp cinnamon
- 2 Blood orange
- 1 sprig thyme
- 9 ozs Coconut yogurt (alternative: soy yogurt)
Kitchen utensils
Preparation steps
Grease ramekins with 1 tsp. coconut oil. Coarsely chop oat flakes. Melt remaining coconut oil and 5 tbsp. maple syrup in a small saucepan over low heat. Place oats, coconut flakes, sesame seeds and cinnamon in a bowl, pour coconut oil-syrup mixture over and mix well.
Spoon 1/4 of the mixture into each of the oval ramekins, spreading evenly and pressing the mixture thinly against the sides of the ramekins with the back of a spoon.
Bake the cereal bowls in a preheated oven at 180 °C / 350 °F for 15 minutes until golden brown.
Meanwhile, peel blood oranges generously and cut into slices. Wash thyme, shake dry and pluck off leaves.
Remove cereal bowls from oven and let cool for 5 minutes. Mix coconut yogurt with remaining maple syrup until smooth, pour into ramekins, top with blood orange slices and sprinkle with thyme leaves.
