Muesli with Berries
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 10 h. 30 min.
Ready in
Calories:
336
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 336 cal. | (16 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 7.1 g | (24 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 13.2 μg | (22 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 16.2 μg | (36 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 642 mg | (16 %) | ||
| Calcium | 250 mg | (25 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 56 mg | |||
| Cholesterol | 15 mg | |||
| Complete sugar | 23 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps Oats
- 2 Tbsps Barley flake
- 2 Tbsps Wheat flake
- 1 Tbsp Oat bran
- 1 Tbsp flaxseed (ground)
- 1 Tbsp Pumpkin seed
- 1 Tbsp Sunflower seed
- 1 Tbsp Sesame seeds
- 1 Tbsp slivered almonds
- 200 milliliters milk
- 1 Nectarine
- 400 grams mixed Berry (such as strawberries, blackberries, raspberries and currants)
- 400 grams Yogurt (0.1% fat)
- 2 Tbsps honey (more or less as desired)
- Lemon balm (for garnish)
Preparation steps
1.
Mix the rolled oats, barley flakes and wheat flakes with the oat bran and flaxseed in a bowl. Toast pumpkin seeds with sunflower seeds, sesame seeds and almonds in a pan until fragrant. Add to the flakes, mix well and spread over 4 bowls or plates. Pour over the milk and let soak for about 10 minutes.
2.
Rinse the nectarine, cut into quarters, remove pits and cut into wedges. Rinse the berries, pick over and cut the strawberries into small pieces. Sprinkle nectarine and berries on the muesli. sweeten the yogurt to taste with honey and pour over the cereal. Serve garnished with lemon balm.
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