Muesli Bowl with Coconut and Fruit
Muesli bowl with coconut and fruit - Exotic crunchy pleasure with Caribbean flair
Healthy, because
Even smarter
Nutritional values
If you want shiny hair and strong fingernails, you should eat buckwheat more often, because this pseudocereal is particularly rich in silicic acid. Chia seeds are small powerhouses with lots of iron, amino acids and calcium. Their many fibers fill the stomach and make so long full and satisfied.
If you don't like the taste of coconut, replace the coconut milk yogurt alternative with another plant-based yogurt alternative and simply omit the coconut chips.
(Percentage of daily recommendation)
| Calorie | 430 cal. | (20 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 15.8 μg | (26 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 14.5 μg | (32 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 580 mg | (15 %) | ||
| Calcium | 153 mg | (15 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 9.4 g | |||
| Uric acid | 90 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 29 g |
Ingredients
- Ingredients
- 1 oz mixed nut kernels (e.g. cashews, pecans)
- ½ oz Sunflower seed (1 TBSP.)
- ¾ oz Pumpkin seed (1 TBSP.)
- 2 ¾ ozs Buckwheat
- 2 ¾ ozs Oats
- ¼ oz Chia seeds (1 TBSP.)
- 1 tsp ground Turmeric
- cinnamon
- 2 Tbsps Coconut oil
- 2 Tbsps honey
- 14 ozs Coconut yogurt
- 4 Passion fruit
- 2 Banana
- 2 Tbsps lemon juice
- 1 oz roasted coconut chips
Preparation steps
For the muesli, chop nuts and seeds, mix with buckwheat, oatmeal, chia seeds, turmeric and 1 pinch of cinnamon. Spread everything on a baking tray lined with baking paper.
Melt coconut oil with honey in a small saucepan over low heat for 3 minutes. Drizzle over muesli mixture and bake in preheated oven at 160 °C / 320 °F for 15-20 minutes, turning once or twice. Then remove from baking tray, allow muesli mix to cool for 5 minutes and crumble.
Meanwhile, divide coconut yogurt among 4 cereal bowls. Cut passion fruit in half crosswise and place 1 half on top of coconut yogurt; scrape out pith from remaining halves and collect in a bowl. Peel bananas, cut into slices, sprinkle with lemon juice and arrange as strips decoratively on coconut yogurt.
Spread granola and passion fruit pulp on top and sprinkle with coconut chips.
