Fresh Fig Muesli
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.
(Percentage of daily recommendation)
| Calorie | 435 cal. | (21 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 77 g | (51 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 26.5 μg | (44 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 17.6 μg | (39 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 904 mg | (23 %) | ||
| Calcium | 285 mg | (29 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 123 mg | |||
| Cholesterol | 7 mg | |||
| Complete sugar | 33 g |
Ingredients
- Ingredients
- 2 dried Figs
- 3 ozs coarse Oats
- 3 ozs coarse Spelt
- 9 ozs Buttermilk
- 2 Oranges (each about 200 grams)
- 2 tsps Maple syrup
Preparation steps
Finely chop dried figs.
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.
Just before serving, slice peel from oranges to remove the bitter white pith.
Working over a bowl to catch the juices, cut between membranes to release whole orange segments. Squeeze membranes to extract extra juice.
Divide muesli between bowls. Top with the orange segments and juice and serve.