Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Popcorn Granola with Raisins
- Ingredients
- 100 grams Buckwheat
- 7 Tbsps Sesame seeds (about 70 grams)
- 2 ½ Tbsps Popcorn kernel (about 50 grams)
- 50 grams Puffed amaranth
- 100 grams tender Oats
- 4 Tbsps 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)
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.
Place popcorn in the pan, cover and heat over medium heat, shaking, until all the kernels have popped.
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.
Serve 3 tablespoons (about 30 grams) popcorn mixture with yogurt or milk to taste and chopped fresh fruit.
(Percentage of daily recommendation)
| Calorie | 323 cal. | (15 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
Healthy, because
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.
Even smarter
Instead of raisins, dried cranberries, finely chopped dried apricots or dates also taste good. You can exchange sesame seeds for chopped walnuts or almonds.