Muesli with Berries

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Muesli with Berries
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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)
Calorie336 cal.(16 %)
Protein14 g(14 %)
Fat14 g(12 %)
Carbohydrates37 g(25 %)
Sugar added6 g(24 %)
Roughage7.1 g(24 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.2 μg(1 %)
Vitamin E3.4 mg(28 %)
Vitamin K13.2 μg(22 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.1 mg(43 %)
Vitamin B₆0.3 mg(21 %)
Folate88 μg(29 %)
Pantothenic acid1.2 mg(20 %)
Biotin16.2 μg(36 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C62 mg(65 %)
Potassium642 mg(16 %)
Calcium250 mg(25 %)
Magnesium109 mg(36 %)
Iron2.8 mg(19 %)
Iodine14 μg(7 %)
Zinc2.3 mg(29 %)
Saturated fatty acids4.6 g
Uric acid56 mg
Cholesterol15 mg
Complete sugar23 g

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)
How healthy are the main ingredients?
OatshoneyflaxseedflaxseedPumpkin seedSunflower seed

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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