Muesli with Blackberries
Healthy, because
Even smarter
Nutritional values
Plenty of roughage from oat flakes and protein from milk and yoghurt will keep you full for a long time and give you a powerful start to the day. Blackberries provide us with plenty of antioxidants, which protect our body cells from damage by free radicals.
The breakfast tastes great with other fruits, for example raspberries and pears.
(Percentage of daily recommendation)
| Calorie | 676 cal. | (32 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 85 g | (57 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 50.1 μg | (84 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 40.3 μg | (90 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,184 mg | (30 %) | ||
| Calcium | 470 mg | (47 %) | ||
| Magnesium | 170 mg | (57 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 9.3 g | |||
| Uric acid | 108 mg | |||
| Cholesterol | 30 mg | |||
| Complete sugar | 45 g |
Ingredients
- Ingredients
- 1 l milk
- 250 grams mixed whole Oats (Oats, barley, wheat and rye)
- 60 grams raisins
- 60 grams Hazelnuts
- 250 grams ripe Blackberry
- 2 ripe Apple
- 2 Tbsps Maple syrup (or honey)
- 300 grams Natural yogurt
Preparation steps
Bring the milk to a boil in a pot, stir in the whole grain flakes and bring to a brief boil. Add raisins, stir well and transfer the mixture to a bowl.
Allow to cool slightly, cover and let soak overnight in the refrigerator. The next day, chop the hazelnuts coarsely. Clean blackberries, rinse and drain well. Rinse the apples, wipe dry, cut into quarters, remove the cores and cut into slices. Mix the cereal mixture with nuts, maple syrup (or honey) and yogurt. Divide among small bowls, cover with blackberries and apple slices and serve.
