Oats, Walnuts and Fruit
Oats, Walnuts and Fruit - Rich flavor provides a strong start to the day
Healthy, because
Even smarter
Nutritional values
This hearty breakfast offers all the vital substances you need for a busy morning: filling oat flakes which help to lower cholesterol levels, calcium-rich cream cheese and yogurt, nuts, which support brain health, and cranberries, which are good for the bladder.
Replacing the apple juice with cranberry juice will benefit your bladder even more. It acts as a natural antibiotic and combats harmful bacteria.
(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 | 26.2 μg | (44 %) | ||
| 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 | 31 g |
Ingredients
- Ingredients
- ½ lemon
- 5 ozs rolled Oats
- 2 ozs dried Cranberry
- ½ cup Apple juice
- 2 ozs Walnut
- 3 Tbsps Maple syrup
- 11 ozs Cottage cheese
- 5 ozs Yogurt (low-fat)
- ground cinnamon
- 2 Pear
Kitchen utensils
Preparation steps
Squeeze juice from lemon. Mix together the oats, dried cranberries, apple juice and 2 tablespoons lemon juice in a bowl and let soak for about 1 hour.
Chop walnuts coarsely and lightly toast in a dry skillet over medium heat. Place nuts on a plate to cool.
In a bowl, combine the maple syrup, cream cheese, and yogurt. Stir to combine. Add cinnamon to taste.
Rinse and dry pears. Remove core and cut pear into thin sticks.
Mix all ingredients together and serve in bowls. You can also top with berries, bananas or tropical fruits, depending on the season, and garnish with mint.
