Brown Rice Cereal with Mango
Whole grain rice, also known as natural rice, provides many important vitamins, minerals and trace elements. Whole grain rice also has more fiber than white rice.
Add fresh fruit to the porridge for an extra source of vitamins!
(Percentage of daily recommendation)
| Calorie | 269 cal. | (13 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 29 μg | (10 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 400 mg | (10 %) | ||
| Calcium | 153 mg | (15 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 70 mg | |||
| Cholesterol | 7 mg |
Ingredients
- Ingredients
- 6 ozs Brown rice
- 1 oz dried Mangoes
- 2 Tbsps Banana chip
- 2 cups
- 2 sprigs Lemon balm
- 1 Tbsp Maple syrup
- 1 pinch ground Cardamom
- 1 tsp ground cinnamon
- 1 Tbsp Coconut flakes
Preparation steps
Bring 2 cups of water to a boil in a pot and add the rice. Return to a boil, cover and cook over low heat until grains are tender and the water has been absorbed. (Rice can be prepared the day before and refrigerated, covered.)
Cut the dried mango into small pieces.
Coarsely chop the banana chips.
Add the milk to the cooked rice and bring to a boil. Cook over medium heat until creamy, stirring constantly, 5-6 minutes. Rinse the lemon balm, pat dry and pluck leaves.
Stir the mango, maple syrup, cardamom and cinnamon into the rice mixture. Cook over low heat, stirring, until heated through, about 3 minutes more. Pour porridge into bowls. Sprinkle with coconut and banana chips, garnish with lemon balm and serve.