Quick Breakfast

Citrus Breakfast Bowl

with Bulgur and winter fruits
5
Average: 5 (12 votes)
(12 votes)
Citrus Breakfast Bowl

Citrus Breakfast Bowl - Fills up the energy tank wonderfully. Photo: Beeke Hedder

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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
561
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie561 cal.(27 %)
Protein27 g(28 %)
Fat17 g(15 %)
Carbohydrates71 g(47 %)
Sugar added3 g(12 %)
Roughage11 g(37 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E4 mg(33 %)
Vitamin K2.3 μg(4 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.6 mg(55 %)
Niacin8.1 mg(68 %)
Vitamin B₆0.5 mg(36 %)
Folate75 μg(25 %)
Pantothenic acid2.4 mg(40 %)
Biotin18.1 μg(40 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C51 mg(54 %)
Potassium953 mg(24 %)
Calcium281 mg(28 %)
Magnesium133 mg(44 %)
Iron3.8 mg(25 %)
Iodine11 μg(6 %)
Zinc3.1 mg(39 %)
Saturated fatty acids4.1 g
Uric acid73 mg
Cholesterol11 mg
Complete sugar42 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
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)
How healthy are the main ingredients?
honeycinnamonOrangepomegranatePersimmon

Preparation steps

1.

Bring bulgur with spices to a boil in twice the amount of water and simmer over low heat for about 10 minutes, stirring occasionally.

2.

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.

3.

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.

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