Recipes · American · Breakfast
Yogurt with Granola and Fruit
One serving has 536 kcal and 19 g protein, and at least a fifth of a woman's daily need of selenium (75%), phosphorus (63%), copper (53%), riboflavin (50%), magnesium (37%) and zinc (36%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (315 g)
- Difficulty: Easy
- Diets: Flexitarian, Vegetarian, Halal, Kosher
- Contains: dairy, gluten, honey, nut, peanut
Ingredients
- 150 g Yogurt, Greek, plain, lowfat
- 40 g Cereal, granola
- 50 g Blueberries, raw
- 20 g Pomegranate, raw
- 20 g Mixed nuts, NFS
- 20 g Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)
- 5 g Spearmint, fresh
- 10 g Honey
Method
- Prepare Ingredients Gather all the ingredients. Ensure the fruits are washed and dried.
- Assemble the Bowl In a serving bowl, spread the yogurt evenly as the base. Sprinkle the granola evenly over the yogurt.
- Add Fruits and Nuts Arrange the blueberries, pomegranate seeds, and mixed nuts on top of the granola. Distribute them evenly for a balanced presentation.
- Final Touches Drizzle honey or maple syrup over the top for added sweetness, if desired. Garnish with fresh mint leaves for a refreshing finish.
- Chef's Notes Dairy-Free Option: Replace Greek yogurt with almond, coconut, or soy yogurt for a vegan version. Granola Choice: Use a gluten-free granola if you have dietary restrictions. Ensure it doesn’t contain honey for vegan or Jain diets. Flavor Boost: Add a pinch of cinnamon or nutmeg for extra flavor. Alternative Fruits: Swap in bananas, strawberries, or kiwi for variety.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 536 kcal | 25% |
| Carbohydrates | 72.6 g | |
| Water | 196 mL | |
| Fiber | 7.7 g | 26% |
| Protein | 24.3 g | 51% |
| Tryptophan | 0.05 g | |
| Threonine | 0.34 g | |
| Isoleucine | 0.45 g | |
| Leucine | 0.83 g | |
| Lysine | 0.72 g | |
| Methionine | 0.24 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.45 g | |
| Tyrosine | 0.41 g | |
| Valine | 0.67 g | |
| Histidine | 0.2 g | |
| Fat | 19.3 g | |
| Monounsaturated | 9.1 g | |
| Polyunsaturated | 4.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4 g | |
| Saturated | 4 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 15 mg | |
| Calcium | 240 mg | 24% |
| Copper | 0.48 mg | 53% |
| Iron | 3 mg | 17% |
| Magnesium | 114 mg | 37% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 438 mg | 63% |
| Potassium | 719 mg | 15% |
| Selenium | 41.4 µg | 75% |
| Sodium | 186 mg | |
| Zinc | 2.9 mg | 36% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.55 mg | 50% |
| Niacin (vitamin B3) | 2.7 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.78 mg | 16% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 59.6 µg | 15% |
| Cobalamin (vitamin B12) | 0.78 µg | 33% |
| Choline | 52.7 mg | 12% |
| Vitamin A | 147 µg | 21% |
| Vitamin C | 9.4 mg | 13% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 18.5 µg | 21% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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