Almond porridge with blueberries
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.
(Percentage of daily recommendation)
| Calorie | 442 cal. | (21 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 8.9 mg | (74 %) | ||
| Vitamin K | 35.2 μg | (59 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 441 mg | (11 %) | ||
| Calcium | 316 mg | (32 %) | ||
| Magnesium | 174 mg | (58 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 71 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 26 ozs Almond milk
- 7 ozs tender Oats
- 4 tsps Maple syrup
- 4 ozs Blueberries
- 4 Tbsps unpeeled almonds
- 4 tsps Popped amaranth
- 4 Tbsps Almond butter
Preparation steps
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.
Meanwhile, wash the blueberries and dab dry. Coarsely chop the almonds.
Pour the porridge into glasses or bowls and serve with blueberries, almonds, puffed amaranth and almond paste.