Cereal Porridge with Fruits
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
394
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 394 cal. | (19 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 5.7 μg | (10 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 118 mg | (124 %) | ||
| Potassium | 959 mg | (24 %) | ||
| Calcium | 359 mg | (36 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 9 mg | |||
| Complete sugar | 38 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 30 grams fresh, shredded Spelt
- 30 grams finely crushed Millet
- 20 grams finely ground Poppy seeds
- 150 milliliters water
- 1 Banana
- 200 milliliters milk
- 1 pink Grapefruit
- 1 Orange
- Lemon balm (for garnish)
Preparation steps
1.
Cook the spelt and the millet in a saucepan of water over low heat with the poppy seeds for about 1 minute. Remove from the heat and allow to cool.
2.
To serve, peel the banana, mash with the milk and fold into the porridge. Pour the porridge into a small bowl.
Peel the grapefruit and orange with a sharp knife and cut out the fillets.
Serve the porridge garnished with the fruit fillets and the lemon balm.
