Fruity Muesli
The complex carbohydrates in this muesli will keep your energy levels up, while the fruits will provide plenty of vitamins and minerals to kick off your day in a healthful way.
If the natural sweetness of the fruits used is not quite enough, you can add some honey, agave syrup or liquid sweetener to the muesli.
(Percentage of daily recommendation)
| Calorie | 523 cal. | (25 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 80 g | (53 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 27.6 μg | (46 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 20.9 μg | (46 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,016 mg | (25 %) | ||
| Calcium | 254 mg | (25 %) | ||
| Magnesium | 128 mg | (43 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 117 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 58 g |
Ingredients
- Ingredients
- 6 Tbsps rolled Oatmeal
- 1 Tbsp golden raisin
- ½ cup Apple juice
- 1 oz Hazelnuts
- ½ small lemon
- 2 tart Apple
- 4 ozs seedless green Grape
- 2 ozs Raspberries
- 3 ozs Blueberries
- 9 ozs Yogurt (low-fat)
Preparation steps
Mix together the oats, raisins and apple juice in a bowl and let soak for 20 minutes.
With a large knife or mini processor, coarsely chop hazelnuts. Squeeze juice from the lemon half.
Rinse apples, wipe dry, quarter and core. Grate coarsely on a box grater. Mix immediately with the lemon juice to prevent apples from turning brown.
Rinse and stem grapes, drain well and halve lengthwise. Carefully rinse the raspberries and blueberries and pat dry.
Combine prepared fruit and chopped nuts with the yogurt and then place in bowls. Top with muesli, garnish with additional fruit if desired and serve.