Soul Food

Hazelnut Muesli

with Mixed Fruit
4.666665
Average: 4.7 (6 votes)
(6 votes)
Hazelnut Muesli

Hazelnut Muesli - Popular Swiss specialty for a perfect start to the day

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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
444
calories
Calories

Healthy, because

Even smarter

Nutritional values

The Swiss doctor Bircher-Benner created his "Birchermues" more than 100 years ago from oat flakes, nuts, yogurt and lots of fruit, originally as a light, low-calorie dinner. The fiber-rich food is likely to enrich the breakfast table and Bircher muesli is an excellent way to help a sluggish intestine.

You can also use walnuts or pecans in your low-calorie Bircher muesli. For a low fat variation, replace yogurt (3.5 % fat) with yogurt that is lower in fat and calories (1.5 % fat).

1 serving contains
(Percentage of daily recommendation)
Calorie444 cal.(21 %)
Protein11 g(11 %)
Fat19 g(16 %)
Carbohydrates55 g(37 %)
Sugar added7 g(28 %)
Roughage7.5 g(25 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E7.2 mg(60 %)
Vitamin K39.4 μg(66 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin3.7 mg(31 %)
Vitamin B₆0.2 mg(14 %)
Folate47 μg(16 %)
Pantothenic acid1.2 mg(20 %)
Biotin19.2 μg(43 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C23 mg(24 %)
Potassium777 mg(19 %)
Calcium240 mg(24 %)
Magnesium101 mg(34 %)
Iron2.9 mg(19 %)
Iodine13 μg(7 %)
Zinc2.3 mg(29 %)
Saturated fatty acids4.2 g
Uric acid72 mg
Cholesterol18 mg
Complete sugar48 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 oz Hazelnuts
3 Prune
½ lemon
1 Apple
1 small Pear
9 ozs Yogurt (3.5% fat)
2 ozs rolled Oats
2 Tbsps Apple syrup
1 Peach
How healthy are the main ingredients?
OatslemonApplePearPeach
Preparation

Kitchen utensils

1 Large knife, 1 Small knife, 1 Cutting board, 1 Non-stick pan, 1 Wooden spoon, 1 Plate, 1 Tablespoon, 1 Citrus juicer, 1 Box grater, 1 Bowl

Preparation steps

1.
Hazelnut Muesli preparation step 1

Chop nuts coarsely and toast in a non-stick pan until golden brown and fragrant. Put on a plate and let cool slightly.

2.
Hazelnut Muesli preparation step 2

Finely chop dried plums.

3.
Hazelnut Muesli preparation step 3

Squeeze juice from lemon.

4.
Hazelnut Muesli preparation step 4

Rinse and dry apple and pear, then quarter, core and finely grate.

5.
Hazelnut Muesli preparation step 5

Mix together yogurt, oats, apple juice, nuts and fruit. Season with lemon juice and divide between glasses or bowls.

6.
Hazelnut Muesli preparation step 6

Rinse and dry peaches, halve and pit. Cut peaches into slices. Top muesli with peaches and serve.