EuropeanBowl

Apple–peanut Crunch Muesli

Immediate apple muesli with chewy oats, peanut powder, soy milk, raisins, flax, hemp and pumpkin-seed crunch.

Eat nowHeartyContains peanuts, soy
Hands-on7 minTotal time7 minEnergy750 kcalProtein44g
Recipe details
Easy-going

Equipment: Grater

Keep chilled after cooking

Apple–Peanut Crunch Muesli
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Bowl

Now we make

Method

7 min hands-on 7 min altogether
  1. 1
    Coarsely grate 160g apple straight into a bowl; there is no need to peel it
    🖐 5 min
  2. 2
    Add 55g oats, 35g peanut powder, 15g hemp seed, 15g pumpkin seeds, 10g flaxseed, 20g raisins, ½ tsp cinnamon, 1 pinch salt and 200ml soy milk, keeping back a little grated apple and a pinch of the seeds. Stir thoroughly, then pile the reserved apple and seeds in the centre; eat straight away while the oats are chewy and the seeds are crisp
    🖐 2 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inPhosphorusMagnesiumVitamin B3
Lower inVitamin CVitamin AVitamin K

Calories

750kcal

36%
Top contributors
Oats · 26%Peanut Powder · 18%Hemp Seed · 12%
24% cal

Protein

44.1g

70%
Top contributors
Peanut Powder · 42%Oats · 17%Soy Milk · 13%
39% cal

Carbs

73.7g

Top contributors
Oats · 40%Apple · 23%Raisins · 17%
37% cal

Fat

31.0g

44%
Top contributors
Pumpkin Seeds · 24%Hemp Seed · 24%Peanut Powder · 15%

Small numbers, big impact

Everyday essentials

Fibre20.72g
70%
Top contributors
Oats · 25%Peanut Powder · 22%Apple · 19%
Vitamin B122.46μg
103%
Top contributors
Soy Milk · 100%
Vitamin D2.40μg
16%
Top contributors
Soy Milk · 100%
Iodine0.00μg
0%
Iron8.19mg
46%
Top contributors
Oats · 31%Pumpkin Seeds · 16%Hemp Seed · 15%
Zinc5.47mg
50%
Top contributors
Oats · 32%Hemp Seed · 27%Pumpkin Seeds · 21%
Calcium389.02mg
39%
Top contributors
Soy Milk · 63%Peanut Powder · 12%Oats · 7%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) →
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