Spicy Buckwheat Cereal with Cottage Cheese
Spicy Buckwheat Cereal with cottage cheese - Muesli with a difference - savory instead of sweet!
Healthy, because
Even smarter
Nutritional values
Lupine flakes convince with vegetable protein, which serves the body as building material for new cells, hormones and other messenger substances. Cottage cheese and Yogurt score with a lot of calcium for strong bones and teeth.
Instead of hazelnuts, you can also prepare the crunchy muesli with almonds, cashews or walnuts. The lupine or soy flakes can be replaced with oat or spelt flakes.
(Percentage of daily recommendation)
| Calorie | 388 cal. | (18 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3.8 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 31.3 μg | (52 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 17.4 μg | (39 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 468 mg | (12 %) | ||
| Calcium | 199 mg | (20 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 46 mg | |||
| Cholesterol | 15 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 2 Tbsps hazelnut kernels
- 1 Tbsp Coconut oil
- 2 ¾ ozs Lupine flakes or soybean -flakes (5 tbsp.)
- 3 Tbsps buckwheat groats
- 1 Tbsp Agave syrup
- salt
- peppers
- cayenne pepper
- 14 ozs small Cucumber
- 12 ozs Cherry tomatoes
- 10 ozs Sprout (e.g. alfalfa, radish sprouts)
- 14 ozs low fat Cottage cheese
- 7 ozs low fat Yogurt
- 3 Tbsps olive oil
- 1 Tbsp lemon juice
- ¼ oz Chives (1 handful)
Preparation steps
Chop the hazelnuts. Heat coconut oil in a frying pan. Fry lupine flakes, hazelnuts and buckwheat groats in it for approx. 5 minutes over medium heat, turning. Mix in agave syrup, season with salt, pepper and cayenne pepper and let the crunchy muesli cool down.
In the meantime, clean and wash the cucumber, cut into quarters lengthwise, remove the seeds and cut the quarters crosswise into thin slices. Wash and quarter cherry tomatoes. Wash sprouts thoroughly and drain well.
Mix cottage cheese with yogurt, oil, salt, pepper and lemon juice. Wash the chives, shake dry and cut into fine rolls. Set aside 3 tablespoons, mix the remaining chive rolls into the yogurt-cheese cream. Season the cream with salt and pepper, pour into bowls, arrange cucumbers and tomatoes on top and sprinkle with muesli and sprouts.
