Buttermilk Flaxseed Breakfast Cup with Apples
Buttermilk Flaxseed Breakfast Cup with apples - Small power packs with a cute dot on the i
Healthy, because
Even smarter
Nutritional values
This breakfast is ideal if you need to get up quickly in the morning. The combination of the different ingredients brings a large package of antioxidants and fiber.
You can also easily make this recipe vegan by replacing the buttermilk with a plant-based milk.
(Percentage of daily recommendation)
| Calorie | 229 cal. | (11 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 12.5 μg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 25 μg | (8 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 455 mg | (11 %) | ||
| Calcium | 164 mg | (16 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 15 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- ½ Vanilla bean
- 14 ozs lowfat Buttermilk
- 6 Tbsps crushed flaxseed
- 1 red Apple
- 1 Tbsp Maple syrup
- 1 Tbsp lemon juice
- 1 pinch cinnamon
- 1 oz Shelled pistachio
- 2 Tbsps robust Oats
Preparation steps
Halve the vanilla pod lengthwise and scrape out the pulp with a knife.
Mix buttermilk and flaxseed with vanilla pulp and let it swell for about 20 minutes.
Divide the flaxseed pudding between 4 glasses and place covered in the refrigerator for 12 hours, preferably overnight.
The next day clean the apple, cut it into small cubes and mix it with maple syrup and lemon juice. Chop the pistachios. Put apple cubes, pistachios and oat flakes in the glasses on top of the buttermilk flaxseed pudding.
