Flavorful Diet Breakfast

Fresh Fig Muesli

with Buttermilk and Orange
4.6
Average: 4.6 (5 votes)
(5 votes)
Fresh Fig Muesli

Fresh Fig Muesli - Prepare the evening before, enjoy the next morning: A powerful start to the day!

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Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 12 h. 20 min.
Ready in
Calories:
435
calories
Calories

Healthy, because

Even smarter

Nutritional values

With so many long-satiating carbohydrates and dietary fibres from cereals, it is hard to imagine a better culinary morning. On top of that\'s three quarters of the daily requirement of vitamin C and almost half the daily requirement of potassium and magnesium. Both minerals contribute to the "proper" functioning of the muscles.

If you don't have soured milk in the house, simply use low-fat yoghurt (1.5% fat). Dried plums or dates are suitable as a substitute for figs.

1 serving contains
(Percentage of daily recommendation)
Calorie435 kcal(21 %)
Protein15 g(15 %)
Fat6 g(5 %)
Carbohydrates77 g(51 %)
Sugar added3 g(12 %)
Roughage10 g(33 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.1 mg(9 %)
Vitamin K26.5 μg(44 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin5 mg(42 %)
Vitamin B₆0.6 mg(43 %)
Folate75 μg(25 %)
Pantothenic acid1.7 mg(28 %)
Biotin17.6 μg(39 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C75 mg(79 %)
Potassium904 mg(23 %)
Calcium285 mg(29 %)
Magnesium146 mg(49 %)
Iron4.8 mg(32 %)
Iodine16 μg(8 %)
Zinc3.8 mg(48 %)
Saturated fatty acids1.9 g
Uric acid123 mg
Cholesterol7 mg
Complete sugar33 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 dried Figs
3 ounces coarse Oats
3 ounces coarse Spelt
9 ounces Buttermilk
2 Oranges (each about 200 grams)
2 teaspoons Maple syrup
How healthy are the main ingredients?
OatsMaple syrupFigsOrange
Preparation

Kitchen utensils

2 Bowls, 1 Teaspoon, 1 Tablespoon, 1 Plastic wrap, 1 Small knife, 1 Cutting board

Preparation steps

1.
Fresh Fig Muesli preparation step 1

Finely chop dried figs.

2.
Fresh Fig Muesli preparation step 2

Stir together oats, spelt, figs and buttermilk in a bowl. Cover and let soak for about 12 hours at room temperature, or overnight in the refrigerator.

3.
Fresh Fig Muesli preparation step 3

Just before serving, slice peel from oranges to remove the bitter white pith.

4.
Fresh Fig Muesli preparation step 4

Working over a bowl to catch the juices, cut between membranes to release whole orange segments. Squeeze membranes to extract extra juice. 

5.
Fresh Fig Muesli preparation step 5

Divide muesli between bowls. Top with the orange segments and juice and serve.