Kid's Breakfast (7-14 years)

Popcorn Granola with Raisins

Children's Breakfast (7-14 Years)
5
Average: 5 (4 votes)
(4 votes)
Popcorn Granola with Raisins

Popcorn Granola with Raisins - Crisp, fruity and stimulating start for a great day

share Share
print
bookmark_border Copy URL
Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
323
calories
Calories

Healthy, because

Even smarter

Nutritional values

Thanks to its richness in calcium, magnesium, zinc and unsaturated fatty acids, amaranth is a real hit, especially in the morning. Oat flakes and sesame seeds also supply the cells with iron and make them fit.

Instead of raisins, dried cranberries, finely chopped dried apricots or dates also taste good. You can exchange sesame seeds for chopped walnuts or almonds.

1 serving contains
(Percentage of daily recommendation)
Calorie323 kcal(15 %)
Protein10 g(10 %)
Fat11 g(9 %)
Carbohydrates45 g(30 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.3 μg(2 %)
Vitamin E1.2 mg(10 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin3.3 mg(28 %)
Vitamin B₆0.3 mg(21 %)
Folate32 μg(11 %)
Pantothenic acid1.1 mg(18 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C21 mg(22 %)
Potassium622 mg(16 %)
Calcium295 mg(30 %)
Magnesium74 mg(25 %)
Iron2.3 mg(15 %)
Iodine19 μg(10 %)
Zinc1.9 mg(24 %)
Saturated fatty acids4.9 g
Uric acid53 mg
Cholesterol26 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
14
Ingredients
100 grams Buckwheat
7 tablespoons Sesame seeds (about 70 grams)
2 ½ tablespoons Popcorn kernel (about 50 grams)
50 grams Puffed amaranth
100 grams tender Oats
4 tablespoons raisins (about 50 grams)
per serving
200 grams Yogurt (0.1% fat) (or 200 ml of milk; 1.5% fat)
150 grams Fruit (cut into small pieces)
How healthy are the main ingredients?
BuckwheatSesame seedsOatsraisins
Preparation

Kitchen utensils

1 Kitchen scale, 1 Tablespoon, 1 Non-stick pan (with lid), 1 Wooden spoon, 1 Bowl, 1 canning jar (or other storage container)

Preparation steps

1.
Popcorn Granola with Raisins preparation step 1

Toast the buckwheat and sesame seeds in a dry non-stick pan over medium heat, stirring, until darkened and fragrant, about 4 minutes. Transfer to a bowl and let cool slightly.

2.
Popcorn Granola with Raisins preparation step 2

Place popcorn in the pan, cover and heat over medium heat, shaking, until all the kernels have popped.

3.
Popcorn Granola with Raisins preparation step 3

Transfer popcorn to the bowl along with the puffed amaranth, oats and raisins. Mix well, then place in a tightly sealed jar and store in a cool place.

4.
Popcorn Granola with Raisins preparation step 4

Serve 3 tablespoons (about 30 grams) popcorn mixture with yogurt or milk to taste and chopped fresh fruit.