Filmjölk (Swedish soured milk) with muesli and blueberries
3 min · 26 g protein · 413 cals / serving
The bowl on half the breakfast tables in Sweden: cold, tangy filmjölk with a spoon of kvarg stirred in for body, crunchy whole-grain müsli, a big handful of blueberries and a grated apple, with a pinch of cinnamon. Ready in two minutes.
Ingredients
- 3/4 cup + 1 tbsp medium-fat filmjölk (swedish soured milk), mellanfil 1.5 %, the lighter filmjölk
- 2/3 cup quark
- 1/4 cup muesli base, whole grain (mixed flakes), unsweetened whole-grain müsli
- 1 cup wild blueberries, fresh or thawed
- 1/2 small apple, coarsely grated
- 1 pinch ground cinnamon
Steps
- Whisk the kvarg into the filmjölk in a deep bowl until smooth; it turns it thicker and creamier, somewhere between fil and yoghurt.
- Grate the apple straight into the bowl, scatter over the müsli and blueberries and finish with a pinch of cinnamon. Eat straight away while the müsli is still crunchy.
Good to know
Plain fil, no kvarg?
Use 300 ml filmjölk and leave out the kvarg for the classic bowl. It is thinner and tangier and has about half the protein: about 67 instead of 70.
Which müsli?
An unsweetened basmüsli of oats, rye and wheat flakes keeps the bowl fresh and tangy; a müsli with dried fruit and nuts is sweeter and denser, so use less of it.
Lingonberries?
Thawed lingonberries instead of blueberries give a sharper, very Swedish bowl; add a few drops of sweetener or a little honey, as they are tart.
Per
- Calories
- 68
- Protein
- (25%)
- 4 g
- Fat
- (13%)
- 1 g
- Carbohydrates
- (62%)
- 11 g
- of which sugar
- 5 g
- Fiber
- 1 g
- Sodium
- 29 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 413 kcal goes into the pot and 606 g of ingredients comes out as about 606 g of food: 68 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.