Mixed Fruit with Wheat Meal
(0 votes)
(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 2 h. 40 min.
Ready in
Calories:
437
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 437 cal. | (21 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 9.8 g | (33 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 4.1 μg | (7 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 16.1 μg | (36 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 815 mg | (20 %) | ||
| Calcium | 285 mg | (29 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 63 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 34 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Shredded wheat
- 1 pinch salt
- 600 milliliters milk
- 6 Tbsps Orange juice
- 2 dried Apricot
- 250 grams Quark
- 2 Tbsps sugar
- 2 tsps grated Lemon peel
- 1 Tbsp lemon juice
- 3 ripe Peaches
- 1 whole Orange
- mint (for garnish)
Preparation steps
1.
Bring the wheat meal, milk and a pinch of salt to a boil in a saucepan over low heat and let simmer for about 10 minutes, stirring occasionally. Pour the finished wheat in a bowl, mix with 2 tablespoons of orange juice and let cool. Finely chop the apricots and mix with the quark. Add the sugar, lemon peel, lemon juice and remaining orange juice and stir everything well.
2.
Blanch the peaches in boiling water, rinse, peel, halve, pit and cut into small pieces. Peel the orange with a sharp knife to remove all the white pith. Section the fruit from the membranes and cut into small cubes. Mix the wheat with the quark cream, peaches and orange and chill, covered, 2 hours. Serve in bowls garnished with mint leaves.
