Yellow Plum Yogurt Bowl
Yellow Plum Yogurt Bowl - Fruity-fresh mixture with many vital substances
Healthy, because
Even smarter
Nutritional values
Kefir with its lactic acid bacteria ensures a balanced intestinal flora and stimulated digestion. Pistachios have large amounts of valuable polyunsaturated fatty acids and can thus prevent elevated cholesterol levels and cardiovascular diseases.
For a more exotic version, you can use mangoes instead of plums, for example. If you then sprinkle the cold dish with coconut flakes instead of pistachios, the culinary Caribbean vacation is perfect.
(Percentage of daily recommendation)
| Calorie | 281 cal. | (13 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.8 g | (9 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 17.8 μg | (30 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 25 μg | (8 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 600 mg | (15 %) | ||
| Calcium | 255 mg | (26 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 32 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 25 g |
Ingredients
- Ingredients
- 12 yellow Plum
- 2 Tbsps Lime juice
- 22 ozs Kefir
- 9 ozs Greek yogurt
- 2 ozs Sea buckthorn (4 TBSP.)
- 1 generous pinch cinnamon
- 1 Tbsp honey
- 1 oz Pistachio
- 2 Lemon balm
Preparation steps
Wash plums, halve, pit and cut into wedges. (If using persimmons, clean, wash and chop the fruit.) Mix half of the plum wedges with lime juice and set aside.
Mix kefir with yogurt. Add sea buckthorn pulp, cinnamon, honey, and half of the plums, and puree everything with a blender.
Divide the cold dish among deep plates and top with the plum wedges set aside. Chop the pistachios. Wash lemon balm, shake dry and pluck leaves. Sprinkle cold dishes with pistachios and garnish with lemon balm.
