Clean Eating Recipe

Chilled Blueberry Orange Bowl

5
Average: 5 (2 votes)
(2 votes)
Chilled Blueberry Orange Bowl

Chilled Blueberry Orange Bowl - Colorful clean eating dish with plenty of antioxidants

share Share
print
bookmark_border Copy URL
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h. 50 min.
Ready in
Calories:
181
calories
Calories

Healthy, because

Even smarter

Nutritional values

Blueberries contain secondary plant compounds that protect cells and inhibit inflammation. Almonds score with vegetable protein as well as good fats. Soured milk provides bone-strengthening calcium.

You can also prepare the cold dish well with other fruits: How about raspberries or cherries? You can replace the almonds with pumpkin seeds or walnuts, for example. Instead of soured milk, natural yogurt is also perfect.

1 serving contains
(Percentage of daily recommendation)
Calorie181 cal.(9 %)
Protein6 g(6 %)
Fat9 g(8 %)
Carbohydrates16 g(11 %)
Sugar added4 g(16 %)
Roughage11.1 g(37 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E6.4 mg(53 %)
Vitamin K15.6 μg(26 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin2 mg(17 %)
Vitamin B₆0.2 mg(14 %)
Folate35 μg(12 %)
Pantothenic acid0.5 mg(8 %)
Biotin3 μg(7 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C56 mg(59 %)
Potassium338 mg(8 %)
Calcium86 mg(9 %)
Magnesium46 mg(15 %)
Iron1.6 mg(11 %)
Iodine3 μg(2 %)
Zinc0.7 mg(9 %)
Saturated fatty acids1.1 g
Uric acid46 mg
Cholesterol2 mg
Complete sugar19 g

Ingredients

for
4
Ingredients
22 ozs Blueberries
1 large Organic orange
1 Vanilla bean
1 Tbsp Rice syrup
2 tsps Carob
4 Tbsps slivered almonds
2 ozs Buttermilk
How healthy are the main ingredients?
Blueberry
Preparation

Kitchen utensils

1 Sieve

Preparation steps

1.

Sort blueberries, wash and pat dry. Rinse orange hot, grate, finely grate 1 tsp. peel and squeeze out the juice. Cut vanilla bean in half lengthwise and scrape out pith with a knife.

2.

In a saucepan, bring 10-ounces blueberries, orange zest and juice, vanilla pulp, and pod to a boil once with 10-ounces water and rice syrup. Then cover and simmer over low heat for about 10 minutes.

3.

Strain everything through a fine sieve into a clean pot. Stir the locust bean gum into the soup, bring everything to the boil again and simmer until the soup binds slightly. Then remove from heat and let cool for 30 minutes.

4.

Then add the remaining berries and let the soup cool, covered, for at least 2 hours. In the meantime, toast almonds in a hot pan without fat over medium heat for 3 minutes.

5.

Arrange chilled soup in deep plates. Place 1 tablespoon buttermilk in the center of each, arrange in a star shape and garnish with almonds.

Fall Favorites

Get Fit!

Simple, But Good

Weeknight Dinners

Popular Cookbooks