Mediterranean Muesli

Vegetarian
Gluten Free
Health score
19%
Mediterranean Muesli
45 min.
5
341kcal

Suggestions


Welcome to a delightful culinary journey into the world of Mediterranean flavors with our appealing Mediterranean Muesli! Perfect for any morning meal, brunch, or breakfast, this dish is not only vegetarian but also gluten-free, making it a fantastic option for a wide variety of dietary preferences.

Imagine starting your day with a nourishing bowl filled with the natural sweetness of chopped pitted dates, dried apricots, and dried figs, all beautifully combined with creamy low-fat yogurt and milk. This recipe is designed to invigorate your mornings, providing you with sustained energy through its wholesome blend of oat bran and regular oats.

What sets this Mediterranean Muesli apart is its rich texture and delightful crunch from the coarsely chopped walnuts, adding a nutty flavor that enhances every bite. With a touch of honey, the blend becomes a harmonious dance of sweetness and health—a true Mediterranean treat!

Preparing this muesli takes just 45 minutes of your time, with minimal effort required, making it a no-fuss option for the busy mornings or a leisurely weekend brunch. Plus, it’s a fantastic dish to prepare ahead, allowing the flavors to meld beautifully after chilling for a couple of hours. Serve it up with fresh berries for an added burst of color and flavor. Indulge in this wholesome breakfast that not only tastes divine but also nourishes your body. Enjoy the Mediterranean way!

Ingredients

  • tablespoons dates pitted chopped
  • tablespoons apricots dried chopped
  • tablespoons figs dried chopped
  • 0.3 cup honey 
  • cup milk 1% low-fat
  • cup yogurt plain low-fat
  • 0.3 cup oat bran 
  • cup regular oats 
  • 0.5 cup walnuts coarsely chopped

Equipment

  • bowl

Directions

  1. Combine first 9 ingredients in a bowl, stirring well. Chill 2 hours.
  2. Garnish with fresh berries, if desired.

Nutrition Facts

Calories341kcal
Protein10.8%
Fat25.45%
Carbs63.75%

Properties

Glycemic Index
56.63
Glycemic Load
21.53
Inflammation Score
-6
Nutrition Score
14.34869562543%

Flavonoids

Cyanidin
0.47mg
Quercetin
0.08mg

Nutrients percent of daily need

Calories:341.46kcal
17.07%
Fat:10.48g
16.12%
Saturated Fat:1.75g
10.95%
Carbohydrates:59.05g
19.68%
Net Carbohydrates:53.42g
19.43%
Sugar:39.59g
43.99%
Cholesterol:5.3mg
1.77%
Sodium:57.01mg
2.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.01g
20.01%
Manganese:1.44mg
71.85%
Phosphorus:288.91mg
28.89%
Fiber:5.63g
22.51%
Magnesium:82.15mg
20.54%
Calcium:196.64mg
19.66%
Copper:0.36mg
18.15%
Vitamin B1:0.25mg
16.45%
Potassium:568.01mg
16.23%
Selenium:11.28µg
16.11%
Vitamin B2:0.26mg
15.01%
Zinc:1.95mg
12.98%
Iron:2mg
11.09%
Vitamin B5:0.95mg
9.51%
Vitamin B12:0.56µg
9.37%
Vitamin B6:0.18mg
9.18%
Vitamin A:441.38IU
8.83%
Folate:29.96µg
7.49%
Vitamin B3:0.9mg
4.52%
Vitamin E:0.66mg
4.37%
Vitamin D:0.52µg
3.46%
Vitamin K:2.88µg
2.74%
Vitamin C:0.89mg
1.08%
Source:My Recipes