Granola with Kiwi




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Ingredients:

10 servings
Oat meal 200 g
Almond 1/2 tea cup
Pumpkin seed 2 tbsps
Raisin 2 tbsps
Linseed 3 tbsps
Grape molasses 1/2 tea cup
Butter 1 dsp
Cinnamon 1 tsp
To serve:
Yogurt 150 g
Kiwi 1 medium size

Recipe:


Mix the oatmeal with raw almonds in large pieces, linseeds, raisins, cinnamon, and pumpkin seeds in a deep bowl. Add molasses and butter, and mix with a spoon. Spread the mixture on baking sheet-laid tray. Cook in preheated oven at 160 °C for about 25 minutes. Separate the granola into small bowls to cool at at room temperature. Peel and die the kiwis. When the granola cools down, put some in a bowl. Add yogurt on top, decorate with kiwi slices and serve.

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 19 and over)Men (age 19 and over)
Energy 293 kcal 15 15
Carbonhydrate 33.9 g 12 12
Protein 10.3 g 18 18
Fat 11.6 g 18 18
Fiber 6.4 g 20 20
Vitamin A 112.8 mcg 14 11
Vitamin E (eq.) 2 mg 16 14
Vitamin B2 0.4 mg 33 28
Total Folic Acid 42.8 mcg 11 11
Calcium 260.1 mg 26 25
Iron 2.5 mg 17 26
Zinc 2.1 mg 31 21
Vitamin C 63 mg 63 63
Potasium 685.4 mg 20 20
Phosphor 311.3 mg 44 26
Magnesium 94 mg 31 27
Vitamin B6 0.2 mg 15 12
Vitamin B12 0.3 mcg 10 10


Kiwi



Kiwi can help to protect cells from the damage caused by oxidative stress with its vitamin C content.
Vitamin K in Kiwi can support bone health.



References:

- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012






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Granola with Kiwi Energy and Nutrition Facts

Nutritional Information In 1 serving
Energy 293.1 kcal
Carbonhydrate 33.9 g
Protein 10.3 g
Fat 11.6 g
Fiber 6.4 g
Vitamin A 112.8 mcg
Vitamin E (eq.) 2 mg
Vitamin B2 0.4 mg
Total Folic Acid 42.8 mcg
Calcium 260.1 mg
Iron 2.5 mg
Zinc 2.1 mg
Vitamin C 63 mg
Potasium 685.4 mg
Phosphor 311.3 mg
Magnesium 94 mg
Omega-3 0.7 g
Vitamin B6 0.2 mg
Vitamin B12 0.3 mcg

Anchovy: Anchovy may support cognitive functions with its omega-3-fatty acid content.
Anchovy may support teeth and bone development of children with its phosphorus content.
Zinc in anchovy can contribute to the immune system functions.
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Mackerel: Mackerel may contribute the renewal of tissue and cells with its high protein content.
Mackerel may support neural system functions with its vitamin B12 content.
Phosphor in mackerel can support teeth and eye health.
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Broccoli: Vitamin A content of broccoli may contribute to skin health.
Folic acid in broccoli may support immune system functions.
Broccoli contains vitamin B2 which can help protection against damage caused by oxidative stress.
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Spinach: Potassium in spinach may support functions of muscles.
Spinach, containing folic acid, can help production of blood cells.
Zinc in spinach can contribute to the immune system functions.
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Kiwi: Kiwi can help to protect cells from the damage caused by oxidative stress with its vitamin C content.
Vitamin K in Kiwi can support bone health.
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Chickpea: Chickpea can help production of blood cells with its iron content.
Chickpea, including phosphor, can support bone health.
Magnesium in chickpea can support neural system functions.
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Leek: Vitamin A content of leek may contribute to vision function.
Vitamin K in leek may support normal blood clotting.
Leek can support the nervous system functions with its vitamin B6 content.
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Cauliflower: Folic acid in cauliflower can support neural system functions.
Cauliflower, including vitamin K, can support bone health.
Vitamin B6 in the cauliflower can help regulating hormonal activity.
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Rocket: Rocket can help neural system functions with its folic acid content.
Vitamin C in rocket may support immune system functions.
Magnesium in rocket may support muscle and musculoskeletal system.
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Chestnut: The fiber in chestnut may support digestive system functions.
Chestnut may contribute to neural system functions with its potassium content.
Chestnut can help reduce exhaustion and fatigue with its B2 content.
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Swiss Chard: Vitamin A content of Swiss chard may contribute to vision function.
Iron in Swiss chard may support immune system.
Magnesium in Swiss chard may support muscle functions.
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Mint: Mint, containing vitamin E, can help preserving cells from metabolic stress.
With the content of vitamin C, mint can contribute to the production of collagen which plays a key role in protecting and renewing the skin.
Zinc in mint can support the immune system functions.
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