Almond Flaxseed Porridge with Kiwi
Almond flaxseed porridge with kiwi - Perfect for a relaxed start to the day
Healthy, because
Even smarter
Nutritional values
Flaxseed contain not only satiating fiber and vascular-protecting omega-3 fatty acids, but also plenty of blood-forming iron. Due to the Kiwi enzyme actinidin facilitates the digestion of protein.
This healthy almond flaxseed porridge also tastes really good with other fruit: try fresh strawberries in spring, blueberries in summer and stewed cinnamon pears or apples in autumn.
(Percentage of daily recommendation)
| Calorie | 356 cal. | (17 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 8 g | (32 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 45.9 μg | (77 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 12 μg | (27 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 481 mg | (12 %) | ||
| Calcium | 204 mg | (20 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 65 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 6 ½ ozs Oats
- 1 ½ ozs Oats (for the garnish)
- 18 ozs Almond milk
- 1 oz slivered almonds (2 TBSP.)
- 1 oz flaxseed (3 TBSP.)
- 2 large Kiwi
- 3 Tbsps Maple syrup
Preparation steps
Put 6.5 ounces oatmeal, 2 cups water, and almond milk in a saucepan and bring to a boil over medium heat, stirring regularly. Simmer porridge for 6-9 minutes over low heat, continuing to stir regularly to prevent burning.
Meanwhile, for the garnish, toast the remaining oatmeal with flaked almonds in a hot skillet without fat over medium heat for 3 minutes, then chop.
Before serving, stir flax seeds into porridge and divide among 4 bowls. Peel kiwis and cut into small pieces. Drizzle almond-flaxseed porridge with syrup and sprinkle with kiwi pieces and oatmeal-almond mixture.
