Flavorful Diet Breakfast
Millet with Dried Fruits and Nuts
(1 vote)
(1 vote)
Millet with dried fruits and nuts - An alternative to muesli and Co.
Health Score:
58 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
368
calories
Calories
Healthy, because
Even smarter
Nutritional values
Millet not only contains plenty of satiating fibre, but also plenty of iron. The trace element is needed, among other things, for the transport of oxygen in the body.
If you want a higher protein content, you can enjoy a dash of quark or yoghurt with it.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 368 cal. | (18 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 25 μg | (8 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 2 mg | (2 %) | ||
| Potassium | 297 mg | (7 %) | ||
| Calcium | 107 mg | (11 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 30 mg | |||
| Cholesterol | 3 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
8
- Ingredients
- 375 grams Millet
- 600 milliliters
- 1 Tbsp Vanilla sugar (20 grams)
- 100 grams mixed Dried Fruit (such as cranberries, apricots)
- 200 milliliters Apple juice (lukewarm)
- 100 grams mixed Nut (such as walnuts, hazelnuts, almonds)
- 4 Tbsps liquid honey
Preparation steps
1.
Rinse millet in a sieve until the water runs clear, and drain.
2.
Bring milk to boil with vanilla sugar in a pot, add the millet and let soak for 10-15 minutes while stirring.
3.
Meanwhile soak dried fruits in apple juice.
4.
Toast nuts in a dry pan until fragrant. Add honey and caramelize.
5.
Loosen millet with a fork. Take dried fruit from the juice and stir into the millet with the nuts.
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