Oatmeal Fruit Bowl
This hearty breakfast offers everything you need for a busy morning without the hunger pangs: The complex carbohydrates from oatmeal provide long-lasting energy and, in combination with cream cheese and yogurt, wonderfully prevent cravings. Nuts are also a hit, because their unsaturated fatty acids support brain work.
If you want more bite in your breakfast, go for seeded oatmeal and refrain from soaking the cereal.
(Percentage of daily recommendation)
| Calorie | 415 cal. | (20 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 31.5 μg | (53 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 18.5 μg | (41 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 518 mg | (13 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 61 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 27 g |
Ingredients
- Ingredients
- ½ lemon
- 5 ozs old fashioned Oats
- 2 ozs dried Cranberry
- 3 ½ ozs Apple juice
- 2 ozs walnut kernels
- 3 Tbsps Maple syrup
- 10 ozs cream cheese
- 5 ozs Yogurt (low-fat)
- cinnamon
- 2 Pear
Preparation steps
Squeeze half of the lemon. Mix oat flakes, cranberries, apple juice and 2 tbsp. lemon juice in a bowl and let soak for about 1 hour.
Coarsely chop walnuts and lightly toast in a pan without fat. Pour nuts onto a plate so that they do not re-brown and leave to cool.
Mix maple syrup, cream cheese and yogurt with a little cinnamon to taste.
Wash pears, rub dry, cut into slices from the core, and then cut into thin sticks.
Mix all ingredients together and serve in bowls. You can also refine the muesli with berries, bananas or tropical fruits depending on the season and garnish with mint as desired.