Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Hazelnut Muesli
Chop nuts coarsely and toast in a non-stick pan until golden brown and fragrant. Put on a plate and let cool slightly.
Finely chop dried plums.
Squeeze juice from lemon.
Rinse and dry apple and pear, then quarter, core and finely grate.
Mix together yogurt, oats, apple juice, nuts and fruit. Season with lemon juice and divide between glasses or bowls.
Rinse and dry peaches, halve and pit. Cut peaches into slices. Top muesli with peaches and serve.
(Percentage of daily recommendation)
| Calorie | 444 cal. | (21 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 7 g | (28 %) | ||
| Roughage | 7.5 g | (25 %) |
Healthy, because
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.
Even smarter
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).