{"meta":{"title":"Frühstück mit Ballaststoffen & Vielfalt","h1":"Frühstück mit Ballaststoffen & Vielfalt","description":"Frühstück mit vielen Ballaststoffen und vielen verschiedenen Pflanzen: Overnight Oats, Buchweizen-Porridge, Skyr-Bowls mit Beeren und Leinsamen, Körnerbrot und Tofu-Rührei.","tags":["darmfreundlich","fruehstueck"],"count":101,"listHeading":"Frühstücksrezepte mit Ballaststoffen & Vielfalt","intro":null,"answer":"Diese Frühstücksrezepte bringen Ballaststoffe aus Haferflocken, Buchweizen, Leinsamen, Chiasamen, Nüssen und Obst, oft mehrere Pflanzen in einer Schüssel und manchmal Joghurt, Skyr oder Kefir. Ausgewählt sind sie nach unserem Wert „Ballaststoffe & Vielfalt“, mit mindestens 8 von 10 Punkten.","topics":[],"menus":[],"faqs":[{"q":"Was frühstücke ich für viele Ballaststoffe und Vielfalt?","a":"Haferflocken oder Buchweizen mit Beeren, Nüssen und Saaten, Skyr oder Joghurt mit Obst und Leinsamen, Körnerbrot oder herzhaft Tofu-Rührei mit Gemüse. Je mehr verschiedene Pflanzen in der Schüssel landen, desto mehr Punkte gibt es."},{"q":"Wonach sind die Rezepte ausgewählt?","a":"Nach unserem Wert „Ballaststoffe & Vielfalt“, mit mindestens 8 von 10 Punkten. Punkte gibt es für Ballaststoffe pro Portion, viele verschiedene Pflanzen, Hülsenfrüchte, Hafer und für fermentierte Zutaten wie Joghurt, Kefir oder Sauerkraut. Fertigprodukte und Süßstoffe geben Abzug. Dazu kommt hier: ein Frühstücksrezept."},{"q":"Was ist der Unterschied zum ballaststoffreichen Frühstück?","a":"Das ballaststoffreiche Frühstück folgt der EU-Bedingung: mindestens 8 g Ballaststoffe pro Portion und 3 g je 100 kcal. Hier zählen zusätzlich die Vielfalt der Pflanzen und fermentierte Zutaten, deshalb ist die Auswahl größer."},{"q":"Wie steigere ich Ballaststoffe, ohne dass es zwickt?","a":"Langsam, etwa 5 g mehr pro Woche, und dazu genug trinken. Hülsenfrüchte aus der Dose spülst du gut ab, Chia- und Leinsamen weichst du am besten über Nacht ein."}],"related":[{"slug":"darmfreundliches-abendessen","title":"Schnelles Abendessen mit Ballaststoffen & Vielfalt"},{"slug":"darmfreundliche-suppen","title":"Suppen mit Ballaststoffen & Vielfalt"},{"slug":"ballaststoffreiches-fruehstueck","title":"Ballaststoffreiches Frühstück"},{"slug":"darmfreundliche-smoothie-rezepte","title":"Smoothies mit Ballaststoffen & Vielfalt"},{"slug":"overnight-oats","title":"Overnight Oats"},{"slug":"porridge-rezepte","title":"Porridge-Rezepte"}],"ratgeber":[{"path":"/ernaehrungswissen/30-pflanzen-pro-woche","label":"30 Pflanzen pro Woche"},{"path":"/ernaehrungswissen/ballaststoffreiche-ernaehrung","label":"Ballaststoffreiche Ernährung"}]},"recipes":[{"id":"e6bf50e8-78d4-4a5f-b31d-8de719789a7a","title":"Glutenfreie Kaffee-Overnight-Oats mit Datteln und 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