No Refined Sugar

Muesli with Nuts and Fruit

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Muesli with Nuts and Fruit
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
153
calories
Calories

Healthy, because

Even smarter

Nutritional values

Nuts and seeds do not only provide plenty of protein. They also score points with many healthy unsaturated fatty acids and vitamin E. As an antioxidant, the fat-soluble vitamin protects the cells from harmful free radicals. Oat and wheat flakes also contain a good portion of fibre. This way the hearty snack lasts longer.

Peanut butter often has added sugar and/or palm oil. This does not have to be. On the other hand, peanut butter is made from one hundred percent peanuts. When buying peanut butter, make sure it has a strong colour, because roasted peanuts are darker and much more aromatic!

1 baking sheet contains
(Percentage of daily recommendation)
Calorie153 kcal(7 %)
Protein4 g(4 %)
Fat4 g(3 %)
Carbohydrates25 g(17 %)
Sugar added17 g(68 %)
Roughage2.4 g(8 %)
Vitamin A0 mg(0 %)
Vitamin D0.1 μg(1 %)
Vitamin E0.8 mg(7 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0 mg(0 %)
Niacin1.8 mg(15 %)
Vitamin B₆0.1 mg(7 %)
Folate21 μg(7 %)
Pantothenic acid0.3 mg(5 %)
Biotin4.4 μg(10 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C0 mg(0 %)
Potassium152 mg(4 %)
Calcium17 mg(2 %)
Magnesium30 mg(10 %)
Iron1.2 mg(8 %)
Iodine2 μg(1 %)
Zinc0.7 mg(9 %)
Saturated fatty acids0.7 g
Uric acid20 mg
Cholesterol15 mg

Ingredients

for
1
Ingredients
500 grams honey
200 grams whole-grain Oats
200 grams whole-grain Wheat flake
80 grams coarsely chopped Peanuts (unsalted)
50 grams coarsely crushed Cashews
20 grams almonds
180 grams dried Fruit (such as apricots and raisins)
1 generous pinch Vanilla bean
1 pinch salt
2 eggs
1 tablespoon Peanut butter
1 tablespoon husked Sesame seeds
How healthy are the main ingredients?
honeyOatsCashewalmondPeanut butterSesame seeds

Preparation steps

1.

Mix 125 ml (approximately 4 ounces) of water with honey in a pot, and heat until the honey has dissolved.

2.

Mix the oats, wheat flakes, and nuts in a large mixing bowl. Chop the apricots. Add to the bowl with the raisins, vanilla, and salt. Pour the honey mixture over it. Seaparate the eggs. Mix the yolks with the peanut butter, stir into the bowl, and let rest for 10 minutes.

3.

Preheat a convection oven to 140°C (approximately 285°F). Line a baking sheet with parchment paper.

4.

Beat the egg whites until stiff, and fold into the muesli. Transfer the mixture to baking sheet, and spread evenly. Cover the pan with plastic wrap, and press down with a rolling pin, compressing the muesli. Remove the plastic wrap,  and sprinkle with the sesame seeds. Bake for 20-30 minutes, until golden in color. Cut into pieces while still hot.