EatSmarter exclusive recipe

Oats, Walnuts and Fruit

with Cottage Cheese and Maple
4.25
Average: 4.3 (16 votes)
(16 votes)
Oats, Walnuts and Fruit

Oats, Walnuts and Fruit - Rich flavor provides a strong start to the day

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Health Score:
Health Score
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
415
calories
Calories

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.

Do even more good for your bladder by replacing the apple juice with cranberry juice. It acts as a natural antibiotic and makes life difficult for harmful bacteria.

1 serving contains
(Percentage of daily recommendation)
Calorie415 kcal(20 %)
Protein18 g(18 %)
Fat14 g(12 %)
Carbohydrates52 g(35 %)
Sugar added5 g(20 %)
Roughage6.5 g(22 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.9 mg(16 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin4.6 mg(38 %)
Vitamin B₆0.3 mg(21 %)
Folate46 μg(15 %)
Pantothenic acid1.2 mg(20 %)
Biotin18.5 μg(41 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C31 mg(33 %)
Potassium518 mg(13 %)
Calcium165 mg(17 %)
Magnesium92 mg(31 %)
Iron3.1 mg(21 %)
Iodine21 μg(11 %)
Zinc2.7 mg(34 %)
Saturated fatty acids3.4 g
Uric acid61 mg
Cholesterol12 mg
Development of this recipe:
How healthy are the main ingredients?
cranberries

Ingredients

for
4
Ingredients
½
5 ounces
rolled Oats
2 ounces
½ cup
2 ounces
3 tablespoons
11 ounces
5 ounces
ground Cinnamon
2
Preparation

Kitchen utensils

1 Small skillet, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Wooden spoon, 1 Citrus juicer, 1 Plate, 1 Fork, 1 Small bowl

Preparation steps

1.
Oats, Walnuts and Fruit preparation step 1

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.

2.
Oats, Walnuts and Fruit preparation step 2

Chop walnuts coarsely and lightly toast in a dry skillet over medium heat. Place nuts on a plate to cool.

3.
Oats, Walnuts and Fruit preparation step 3

In a bowl, combine the maple syrup, cream cheese, and yogurt. Stir to combine. Add cinnamon to taste.

4.
Oats, Walnuts and Fruit preparation step 4

Rinse and dry pears. Remove core and cut pear into thin sticks.

5.
Oats, Walnuts and Fruit preparation step 5

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.