Hazelnut Muesli
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).
(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 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin K | 39.4 μg | (66 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 19.2 μg | (43 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 777 mg | (19 %) | ||
| Calcium | 240 mg | (24 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 72 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 48 g |
Preparation steps
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.