Eat Smarter USA | Eat Healthy. Live Smarter.

« Back to the recipe

Ingredients

for
4
Print
Oats, Walnuts and Fruit

Oats, Walnuts and Fruit

with Cottage Cheese and Maple
15 min., ready in 1 hr 15 min.
Time:
415
calories
Calories:
Health Score:
82 / 100
Ingredientsfor  
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
How healthy are the main ingredients?
Cottage cheeseOatsApple juiceCranberryWalnutMaple syrup
print shopping list
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie415 cal.(20 %)
Protein18 g(18 %)
Fat14 g(12 %)
Carbohydrates52 g(35 %)
Sugar added5 g(20 %)
Roughage6.5 g(22 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

Replacing the apple juice with cranberry juice will benefit your bladder even more. It acts as a natural antibiotic and combats harmful bacteria.

Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.