Muesli with Quinoa, Raisins, Nuts and Apple
(2 votes)
(2 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
459
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 459 cal. | (22 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 7.7 g | (26 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 6.5 μg | (11 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 37 μg | (12 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 3.3 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 607 mg | (15 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 156 mg | (52 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 64 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 24 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 7 ozs Quinoa
- 2 Tbsps butter
- 1 stick Cinnamon stick
- 2 Tbsps honey
- 5 ozs almonds
- 2 ozs raisins
- 3 tsps lemon juice
- 1 Apple
Preparation steps
1.
Rinse the quinoa in a sieve under cold running water and drain. Bring 14 ounces of water to a boil. Add butter, cinnamon, and honey. Slowly add the quinoa, cover, and cook on low heat for about 20 minutes, stirring occasionally. Add the cinnamon stick.
2.
Set aside 1/3 of the almonds and coarsely chop the rest. Mix the whole and chopped almonds, raisins and 2 teaspoons of lemon juice with the quinoa. Rinse apples, cut into quarters, remove the seeds. Slice into thin columns and sprinkle with remaining lemon juice. Divide the quinoa into 4 cups and place 3 apple slices on top of each.
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