Chocolate-Cherry Yogurt
This is what a healthy start to the day looks like: Cocoa powder provides vasoprotective phenols and the pick-me-up theobromine. Milk and yogurt provide calcium, while buckwheat makes you fit. With about 10 percent protein, the pseudo-cereal is a good supplier for the cell building material.
The yogurt dish also tastes good as a dessert. It becomes even more aromatic if you replace about a third of the buckwheat with roasted and ground hazelnuts. Outside the cherry season you can use sour cherries from the jar if necessary. Since they are sugared, you do not have to sweeten the curd additionally with honey. You can also use the remaining cherry juice for a cherry compote.
(Percentage of daily recommendation)
| Calorie | 316 cal. | (15 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 15 g | (60 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.4 mg | (3 %) | ||
| Vitamin K | 7.9 μg | (13 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 464 mg | (12 %) | ||
| Calcium | 180 mg | (18 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 70 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 24 g |
Ingredients
- Ingredients
- 2 Tbsps Buckwheat
- 5 Tbsps milk (1.5% fat)
- 2 ozs sweet Cherries
- 1 tsp unsweetened cocoa powder
- 1 Tbsp honey
- 3 Tbsps Yogurt (0.1% fat)
Preparation steps
Toast buckwheat in a dry pot until fragrant. Pour in the milk, bring to a boil and then cook over low heat until grains are tender, about 10 minutes, stirring occasionally.
Rinse cherries, remove stems, cut in half, and remove pits.
Mix cocoa powder and honey with buckwheat. Allow to cool slightly.
Spoon buckwheat, cherries and quark into a small bowl and serve.