Quick Clean Eating Recipe

Almond Porridge with Blueberries

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Average: 5 (5 votes)
(5 votes)
Almond Porridge with Blueberries

Almond porridge with blueberries - With this, it's fruity and crunchy at the breakfast table! Photo: Marieke Dammann

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Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
442
calories
Calories

Healthy, because

Even smarter

Nutritional values

Oat flakes provide the body with important dietary fibre, are satiating for a long time thanks to
complex carbohydrates and can also lower cholesterol levels. Amaranth is rich in iron - the trace element is important for blood formation and oxygen transport in the body and is often neglected, especially by plant lovers. Blueberries supply the body with vitamin C and E. These vitamins belong to the antioxidants and can therefore catch free radicals and strengthen the immune system.

You can also prepare the almond porridge with blueberries as a vegetarian dish
. Simply replace 300 millilitres of almond drink with cow's milk. You can also vary blueberries, amaranth and oat flakes and use other seasonal fruit, quinoa and spelt flakes instead.

1 serving contains
(Percentage of daily recommendation)
Calorie442 kcal(21 %)
Protein14 g(14 %)
Fat22 g(19 %)
Carbohydrates48 g(32 %)
Sugar added4 g(16 %)
Roughage8.8 g(29 %)
Vitamin A0 mg(0 %)
Vitamin D1.5 μg(8 %)
Vitamin E8.9 mg(74 %)
Vitamin K35.2 μg(59 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin4.1 mg(34 %)
Vitamin B₆0.1 mg(7 %)
Folate65 μg(22 %)
Pantothenic acid0.8 mg(13 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C7 mg(7 %)
Potassium441 mg(11 %)
Calcium316 mg(32 %)
Magnesium174 mg(58 %)
Iron3.8 mg(25 %)
Iodine1 μg(1 %)
Zinc3 mg(38 %)
Saturated fatty acids2.2 g
Uric acid71 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
26 ounces Almond milk
7 ounces tender Oats
4 teaspoons Maple syrup
4 ounces Blueberries
4 tablespoons unpeeled almonds
4 teaspoons Popped amaranth
4 tablespoons Almond butter
How healthy are the main ingredients?
Almond milkOatsBlueberryalmondMaple syrup

Preparation steps

1.

Heat the almond drink in a pot. Stir in oat flakes and maple syrup and simmer for 2-3 minutes at medium heat. Then let it swell for about 5 minutes at low heat.

2.

Meanwhile, wash the blueberries and dab dry. Coarsely chop the almonds.

3.

Pour the porridge into glasses or bowls and serve with blueberries, almonds, puffed amaranth and almond paste.