Cauliflower Oat Porridge
Oats replenish your baby's depleted iron reserves and help reduce the risk of coeliac disease. Cauliflower and potatoes make the porridge an easily digestible meal.
The oat flakes can also be replaced by millet flakes: Although they are more expensive and not available everywhere, they contain even more iron - especially cheap with a vegetarian porridge!
(Percentage of daily recommendation)
| Calorie | 171 cal. | (8 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 57.5 μg | (96 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.7 mg | (14 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 37 μg | (12 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 401 mg | (10 %) | ||
| Calcium | 26 mg | (3 %) | ||
| Magnesium | 35 mg | (12 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 58 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 1 small potato (about 50 grams)
- 4 ozs Cauliflower
- 1 Tbsp Oats (about 10 grams)
- 1 Tbsp Canola oil
- 1 Tbsp Apple juice
Preparation steps
Rinse and peel potato. Cut into small pieces.
Rinse cauliflower, drain and cut into small florets. Peel the stems and finely dice.
Bring 150 ml (approximately 2/3 cup) water to a boil in a small pot. Add potato and cauliflower, return to a boil, cover and cook until soft, 10-15 minutes.
Add oats and cook for another 3 minutes, stirring constantly.
Remove the pot from the heat. Stir in oil and apple juice. Purée mixture with an immersion blender. Check temperature before serving.