Spicy Vegetable Muesli with Sprouts
Spicy vegetable muesli with sprouts - Popular breakfast times in the hearty variant
Healthy, because
Even smarter
Nutritional values
Terpenes (bitter substances) from Cucumber activate digestive juices and enzymes in the liver, gall bladder and pancreas. Carrots and Tomatoes provide us with antioxidants that protect the body cells from harmful free radicals.
You can grow sprouted grain yourself or buy it in online shops. Due to sprouting, vital substances are present in high concentration in the grains and a lot of vitamin C and B vitamins are formed.
(Percentage of daily recommendation)
| Calorie | 169 cal. | (8 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 37.4 μg | (62 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 7.2 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 625 mg | (16 %) | ||
| Calcium | 46 mg | (5 %) | ||
| Magnesium | 46 mg | (15 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 33 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 1 Cucumber
- 2 young carrots
- 2 Tomatoes
- 1 small yellow Bell pepper
- ½ oz mixed Fresh herbs (1 handful; e.g. chives, parsley, basil)
- 1 shallot
- 1 Tbsp Herb vinegar
- 2 Tbsps olive oil
- salt
- peppers
- 7 ¼ ozs Coconut yogurt
- 5 ¼ ozs germinated Cereal (rye, barley, wheat)
Preparation steps
Clean cucumber, wash, quarter lengthwise, remove seeds and cut into cubes. Peel and grate carrots. Clean, wash and finely dice tomatoes. Halve, seed, wash and dice bell bell pepper. Wash herbs and shake dry, put about 1/3 aside, finely chop remaining herbs.
Peel and finely dice the shallot. Whisk with vinegar and olive oil in a bowl, add salt, pepper, mix in vegetables and let sit for about 15 minutes. Then mix in coconut yogurt and chopped herbs.
Divide cereal sprouts among plates, top with vegetable mixture and garnish with herbs set aside.
