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Seven-cup muesli
Seven-cup muesli
Vegetarian
Gluten Free
Health score
35%
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Morning Meal
Brunch
Breakfast
10 min.
Preparation time
Preparation: 10 min.
Gaps: no
Total: 10 min.
10
Servings
Serve: 10 persons
Weight Per Serving: 200g
Price Per Serving: 2.17$
386kcal
Nutrition
Calories: 386kcal
Protein: 7.79%
Fat: 42.19%
Carbs: 50.02%
Suggestions
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Ingredients
3
cups
oats
1
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
1
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
Tip the oats into a large airtight container and add the nuts, seeds, raisins and cranberries. Stir in the apricots.
To serve, spoon a portion into a bowl, pour over the milk and top with chopped fresh fruit.
Nutrition Facts
Calories
386kcal
Protein
7.79%
Fat
42.19%
Carbs
50.02%
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%
Morning Meal
Brunch
Breakfast
Gluten Free
Lacto Ovo Vegetarian
Oat
Apricots
Source:
BBC Good Food
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Meal
Lunch
Breakfast
Dinner
Dessert
Snacks
Soup
Dietary
Vegetarian
Gluten-Free
Dairy Free
Vegan
Primal
Ketogenic
Occasions
Winter
Christmas
Fall
Easter
Summer
Ingredient
Cheese
Chicken
Beef
Fish
Chocolate
Apples