Filling High Protein Breakfast
Skyr with Seeds, Grapefruit and Kiwi
(18 votes)
(18 votes)
Skyr with seeds, grapefruit and kiwi - Protein-rich power breakfast with crunchy seeds and fresh fruit. Photo: Jan Schümann
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
365
calories
Calories
Healthy, because
Even smarter
Nutritional values
Skyr is an Icelandic milk product which contains almost no fat but scores with a high protein content - a whole 11 grams per 100 gram serving.
This recipe can also be prepared with other types of fruit depending on the season and time of year. Fresh berries, plums or apple slices are perfect for this high-protein snack.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 365 cal. | (17 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 16.8 μg | (28 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 17.5 μg | (39 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 604 mg | (15 %) | ||
| Calcium | 248 mg | (25 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 25 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 17 g |
Development of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Tbsp Shelled pistachio
- 1 Tbsp almonds
- 1 Tbsp Walnut
- 1 Tbsp Cashews
- 1 Tbsp Coconut flakes
- 1 Grapefruit (or blood orange)
- 2 Kiwi
- 28 ozs Skyr (Icelandic style yogurt)
- 2 Tbsps puffed Amaranth
Preparation steps
1.
Roast the seeds and coconut chips in a hot pan at medium heat without fat for 3-4 minutes. Remove and put aside.
2.
Cut the grapefruit into slices, quarter the slices and peel as desired. Peel and slice the kiwis.
3.
Pour Skyr into 4 bowls and add fruit, sprinkle seeds and amaranth over it and serve.
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