Muesli with Nuts and Fruit
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!
(Percentage of daily recommendation)
| Calorie | 153 cal. | (7 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 17 g | (68 %) | ||
| Roughage | 2.4 g | (8 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.8 mg | (7 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 1.8 mg | (15 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 21 μg | (7 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 4.4 μg | (10 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 0 mg | (0 %) | ||
| Potassium | 152 mg | (4 %) | ||
| Calcium | 17 mg | (2 %) | ||
| Magnesium | 30 mg | (10 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 20 mg | |||
| Cholesterol | 15 mg |
Ingredients
- 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 Tbsp Peanut butter
- 1 Tbsp husked Sesame seeds
Preparation steps
Mix 125 ml (approximately 4 ounces) of water with honey in a pot, and heat until the honey has dissolved.
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.
Preheat a convection oven to 140°C (approximately 285°F). Line a baking sheet with parchment paper.
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.
