Tropical muesli bowls

Vegetarian
Gluten Free
Health score
17%
Tropical muesli bowls
25 min.
4
883kcal

Suggestions


Indulge in the vibrant flavors of the tropics with our delicious Tropical Muesli Bowls, a perfect blend of healthy ingredients that will energize your day. This vegetarian and gluten-free dish is not only a feast for the eyes but also packed with nutrients, making it an excellent choice for lunch or dinner. With just a short preparation time of 25 minutes, you can enjoy a wholesome meal that serves four, ideal for a family gathering or a relaxing brunch with friends.

Imagine a delightful mix of rolled oats, crunchy nuts, and chewy dried fruits, all lovingly baked to a golden perfection, creating a granola-like base that serves as the heart of this refreshing bowl. What truly sets this recipe apart is the addition of fresh mango and blueberries, which add a natural sweetness and a burst of color, elevating your meal to a tropical paradise. Top it all off with creamy natural yogurt, providing a tangy contrast that ties the flavors together beautifully.

Whether you are looking to kickstart your day with a hearty breakfast or savor a laid-back dinner, these Tropical Muesli Bowls are sure to satisfy your cravings. Enjoy the crunchy texture, tropical taste, and the comforting feeling of knowing you’re treating your body right. Perfect for making ahead and storing, you can take this delightful blend with you, making it as convenient as it is delicious. Dive into this nutritious dish and let each bite transport you to sun-soaked shores!

Ingredients

  • 50 butter for greasing
  • 125 ml clear honey good (acacia is )
  • 300 oats 
  • 85 macadamia nuts mixed
  • 50 coconut flakes flaked
  • tsp vanilla extract 
  • 85 fruit mixed dried
  • tbsp ginger finely chopped
  • 500 yogurt 
  •  mangos 
  • 100 blueberries 

Equipment

  • bowl
  • sauce pan
  • oven
  • baking pan

Directions

  1. Place the butter, honey and a pinch of salt in a small saucepan, then melt over a medium heat. Tip the rolled oats, mixed nuts, coconut and vanilla into a large bowl, then pour over the melted butter mixture and stir until everything is well coated.
  2. Heat oven to 180C/fan 160C/gas
  3. Lightly grease a large baking tray with butter. Tip the muesli mixture onto the tray and spread out until evenly covered.
  4. Bake in the oven for 10 mins, then use a spoon to carefully toss the mixture around. Take special care to get into the corners as these may be starting to brown. Cook for 5-10 mins more until the mixture turns a light golden brown. Now mix through the dried fruits and ginger, if using. Leave to cool. Store in an airtight container for up to 1 month.
  5. To serve, spoon the yogurt into 4 serving bowls. Peel the mango and, cutting around the stone, thinly slice. Put into bowls along with the blueberries, then scatter over the crunchy muesli.

Nutrition Facts

Calories883kcal
Protein7.72%
Fat42.6%
Carbs49.68%

Properties

Glycemic Index
69.51
Glycemic Load
42.58
Inflammation Score
-8
Nutrition Score
27.198695765889%

Flavonoids

Cyanidin
2.17mg
Petunidin
7.88mg
Delphinidin
8.87mg
Malvidin
16.9mg
Pelargonidin
0.01mg
Peonidin
5.07mg
Catechin
2.21mg
Epigallocatechin
0.17mg
Epicatechin
0.16mg
Apigenin
0.01mg
Luteolin
0.06mg
Kaempferol
0.44mg
Myricetin
0.36mg
Quercetin
1.92mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:883.16kcal
44.16%
Fat:43.57g
67.03%
Saturated Fat:19.65g
122.83%
Carbohydrates:114.34g
38.11%
Net Carbohydrates:101.01g
36.73%
Sugar:57.36g
63.73%
Cholesterol:43.13mg
14.38%
Sodium:152.01mg
6.61%
Alcohol:0.36g
100%
Alcohol %:0.12%
100%
Protein:17.76g
35.52%
Manganese:4.11mg
205.65%
Fiber:13.33g
53.33%
Phosphorus:510.19mg
51.02%
Vitamin B1:0.67mg
44.68%
Magnesium:167.14mg
41.78%
Selenium:28.33µg
40.48%
Copper:0.67mg
33.66%
Zinc:4.22mg
28.12%
Vitamin C:23.11mg
28.01%
Iron:4.87mg
27.06%
Vitamin B2:0.4mg
23.44%
Calcium:225.9mg
22.59%
Potassium:771.53mg
22.04%
Vitamin A:1073.73IU
21.47%
Vitamin B5:1.78mg
17.77%
Folate:61.85µg
15.46%
Vitamin B6:0.3mg
15.16%
Vitamin B3:2.15mg
10.73%
Vitamin K:10.64µg
10.13%
Vitamin E:1.46mg
9.75%
Vitamin B12:0.48µg
8.06%