Recipes · Swiss · Breakfast
Birchermüesli
One serving has 371 kcal and 11 g protein, and at least a fifth of a woman's daily need of manganese (118%), phosphorus (45%), copper (42%), magnesium (29%), zinc (29%) and selenium (28%). Ready in 720 minutes.
- Preparation: 720 min
- Makes: 1 serving (285 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten, honey, nut
Ingredients
- 40 g Oats, rolled
- 60 g Milk, whole
- 60 g Yogurt, plain
- 100 g Apples, raw
- 5 g Lemon juice
- 10 g Honey
- 10 g Hazelnuts
Method
- Soak the oats in the milk and yogurt, cover and refrigerate overnight, or for at least 2 hours.
- Grate the apple, skin and all, and toss it immediately with the lemon juice to stop it browning.
- Fold the grated apple and honey into the soaked oats.
- Scatter with the chopped hazelnuts just before serving chilled.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 371 kcal | 18% |
| Carbohydrates | 56.8 g | |
| Water | 202 mL | |
| Fiber | 7.4 g | 25% |
| Protein | 11 g | 23% |
| Tryptophan | 0.13 g | |
| Threonine | 0.37 g | |
| Isoleucine | 0.47 g | |
| Leucine | 0.9 g | |
| Lysine | 0.65 g | |
| Methionine | 0.22 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.55 g | |
| Tyrosine | 0.4 g | |
| Valine | 0.65 g | |
| Histidine | 0.27 g | |
| Fat | 12.8 g | |
| Monounsaturated | 6.4 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 3.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 13.8 mg | |
| Calcium | 180 mg | 18% |
| Copper | 0.38 mg | 42% |
| Iron | 2.4 mg | 13% |
| Magnesium | 90.2 mg | 29% |
| Manganese | 2.1 mg | 118% |
| Phosphorus | 312 mg | 45% |
| Potassium | 502 mg | 11% |
| Selenium | 15.4 µg | 28% |
| Sodium | 57.3 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 0.84 mg | 6% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 35.5 µg | 9% |
| Cobalamin (vitamin B12) | 0.49 µg | 20% |
| Choline | 42.3 mg | 10% |
| Vitamin A | 46.9 µg | 7% |
| Vitamin C | 7.5 mg | 10% |
| Vitamin D (D2 + D3) | 31.8 IU | 5% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 4.7 µg | 5% |
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.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.