Popcorn Granola with Raisins
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.
(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 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 7.4 μg | (12 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 622 mg | (16 %) | ||
| Calcium | 295 mg | (30 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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)
Preparation steps
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.