Flavorful Diet Breakfast
Muesli with Summer Fruit
(11 votes)
(11 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 8 h. 25 min.
Ready in
Calories:
452
calories
Calories
Healthy, because
Even smarter
Nutritional values
Protein from dairy products and complex carbohydrates from oatmeal ensure a long lasting satiation. Blueberries provide us with plenty of antioxidants, which protect the body cells from harmful free radicals.
Of course, you can also enjoy a healthy breakfast in winter - then instead of apricots, peaches and blueberries, for example, with oranges, pears or bananas.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 452 cal. | (22 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 9.4 g | (31 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 34.4 μg | (57 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 16.3 μg | (36 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 682 mg | (17 %) | ||
| Calcium | 166 mg | (17 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 27 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 150 grams rolled Oats
- 250 milliliters milk
- 250 grams Apple
- 1 Tbsp lemon juice
- 4 Tbsps ground almonds
- 2 Tbsps honey
- 150 grams Natural yogurt
- 50 milliliters Whipped cream (at least 30% fat content)
- 100 grams Apricot
- 150 grams Peaches
- 100 grams Blueberries
Preparation steps
1.
Let the oats and milk soak overnight in the refrigerator. Rinse the apples, cut into quarters, remove the core and grate finely. Mix with the lemon juice and oats. Stir in the ground almonds, honey, yogurt and cream. Rinse the apricots and peaches. Halve, remove the pits and cut into slices. Rinse and dry the blueberries.
2.
Divide the muesli into bowls and serve with the fruit.
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