Millet Bowl with Grapes and Banana Skewers
Millet bowl with grapes and banana skewers - Fruity, delicious and also healthy.
Healthy, because
Even smarter
Nutritional values
Grapes contain the antioxidant resveratrol, which belongs to the group of polyphenols. It strengthens healthy and soothes irritated skin. Millet, an ancient grain, scores high due to fiber content and thus provides long-lasting satiety.
Instead of grapes, blueberries also go great and provide an extra dose of antioxidants.
(Percentage of daily recommendation)
| Calorie | 453 cal. | (22 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.7 g | (49 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 13.8 μg | (23 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 865 mg | (22 %) | ||
| Calcium | 270 mg | (27 %) | ||
| Magnesium | 157 mg | (52 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 34 g |
Ingredients
- Ingredients
- 24 ozs Almond milk
- 7 ozs Millet
- 1 pinch cinnamon
- 7 ozs Banana (2 small bananas)
- 2 Tbsps lemon juice
- 1 tsp Chia seeds
- 1 ¾ ozs almonds (2 TBSP.)
- 12 ozs seedless Grape (green & purple)
- 9 ozs Apple
- 5 ozs dried Apricot
- 1 oz ground flaxseed (2 TBSP.)
- moreover:
- 4 Wooden skewers
Preparation steps
Bring almond milk to a boil with the millet. Stir in the cinnamon and cook the millet, covered, over medium heat for about 15 minutes. Then remove from heat and let swell for about 10 minutes.
Meanwhile, peel bananas, cut into thick slices, sprinkle with lemon juice and thread them on skewers. Sprinkle banana skewers all around with chia seeds.
Coarsely chop almonds. Wash and halve from grapes. Wash, peel, quarter, core, and coarsely grate apples. Chop apricots and stir into millet with apples and flax seeds. Divide millet among bowls.
Sprinkle each millet bowl with grapes and almonds and add 1 banana skewer to each.
