Buckwheat Groats with Fruit
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
370
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 370 cal. | (18 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 14 g | (56 %) | ||
| Roughage | 6 g | (20 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 14.3 μg | (24 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 94 mg | (99 %) | ||
| Potassium | 651 mg | (16 %) | ||
| Calcium | 257 mg | (26 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 7 mg | |||
| Complete sugar | 37 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the buckwheat groats
- 125 grams Buckwheat flour
- 2 Oranges
- 2 tsps grated Orange peel
- 2 Tbsps ground Poppy seeds
- 300 milliliters milk
- salt
- freshly ground peppers
- 3 Cardamom
- ¼ tsp Ground cinnamon
- 1 pink Grapefruit
- 2 Mandarin orange
- 2 tsps finely chopped mint
- Vanilla bean
- 5 Tbsps honey
Preparation steps
1.
Toast the buckwheat groats in a dry frying pan over low heat, stirring constantly until they begin to smell.
2.
Bring the milk, orange peel, poppy seeds, salt, cardamom and cinnamon to boil in a pot. Stir in the buckwheat groats, briefly boil, cover and let simmer over low heat for about 20 minutes.
3.
Thoroughly peel the oranges, grapefruit and mandarin orange making sure to remove the white pith completely. Cut the fruit into segments, then into bite-sized pieces and collect any juice. Mix the chopped mint with citrus juice, vanilla extract and honey and mix in the citrus fruit.
4.
To serve, spread the buckwheat onto plates with the citrus salad and sprinkle with pistachios and mint leaves.
