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.