Seven-cup muesli

Vegetarian
Gluten Free
Health score
35%
Seven-cup muesli
10 min.
10
386kcal

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Ingredients

  • cups oats 
  • cup nuts including macadamia if possible mixed
  • 0.5 cup sesame seed 
  • 0.5 cup sunflower seeds 
  • 0.5 cup raisins 
  • 0.5 cup cranberries dried
  • cup ready-to-eat apricots dried chopped
  • 10 servings semi-skimmed milk 
  • 10 servings seasonal fruit fresh such as pears, banana, pineapple, papya, passion fruit and grapes chopped

Equipment

  • bowl

Directions

  1. Tip the oats into a large airtight container and add the nuts, seeds, raisins and cranberries. Stir in the apricots.
  2. To serve, spoon a portion into a bowl, pour over the milk and top with chopped fresh fruit.

Nutrition Facts

Calories386kcal
Protein7.79%
Fat42.19%
Carbs50.02%

Properties

Glycemic Index
20.55
Glycemic Load
9.78
Inflammation Score
-7
Nutrition Score
17.936086855505%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Catechin
0.57mg
Epicatechin
0.73mg
Kaempferol
0.1mg
Myricetin
0.15mg
Quercetin
0.53mg

Nutrients percent of daily need

Calories:386.12kcal
19.31%
Fat:19.22g
29.56%
Saturated Fat:2.75g
17.21%
Carbohydrates:51.25g
17.08%
Net Carbohydrates:43.16g
15.7%
Sugar:20.27g
22.52%
Cholesterol:0.08mg
0.03%
Sodium:12.44mg
0.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.98g
15.96%
Manganese:1.83mg
91.56%
Copper:0.75mg
37.5%
Fiber:8.09g
32.36%
Vitamin B1:0.46mg
30.58%
Magnesium:109.09mg
27.27%
Phosphorus:240.94mg
24.09%
Iron:3.61mg
20.06%
Selenium:13.76µg
19.66%
Vitamin E:2.82mg
18.77%
Zinc:2.14mg
14.25%
Vitamin A:661.44IU
13.23%
Vitamin B6:0.25mg
12.71%
Potassium:425.47mg
12.16%
Calcium:114.11mg
11.41%
Vitamin B3:2.17mg
10.87%
Vitamin B2:0.15mg
9.01%
Folate:35.77µg
8.94%
Vitamin K:6.91µg
6.58%
Vitamin C:4.82mg
5.84%
Vitamin B5:0.56mg
5.59%