Chilled Blueberry Orange Bowl
Chilled Blueberry Orange Bowl - Colorful clean eating dish with plenty of antioxidants
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.
(Percentage of daily recommendation)
| Calorie | 181 cal. | (9 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 11.1 g | (37 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 15.6 μg | (26 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 56 mg | (59 %) | ||
| Potassium | 338 mg | (8 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 46 mg | (15 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 46 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 19 g |
Ingredients
- 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
Kitchen utensils
Preparation steps
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.
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.
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.
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.
Arrange chilled soup in deep plates. Place 1 tablespoon buttermilk in the center of each, arrange in a star shape and garnish with almonds.
