Golden Flaxseed Pudding with Plum-Apple Topping
Golden Flaxseed pudding with plum-Apple topping - Super filling with a lot of roughage. Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Flaxseed is rich in digestive fiber, anti-inflammatory omega-3 fatty acids, flaxseed and plenty of B vitamins, vitamin E and folic acid.
Depending on the season, the topping can also be prepared with berries, grapes or nectarines.
(Percentage of daily recommendation)
| Calorie | 245 cal. | (12 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 5.6 g | (22 %) | ||
| Roughage | 7.2 g | (24 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 16.5 μg | (28 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 14.3 μg | (32 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 435 mg | (11 %) | ||
| Calcium | 61 mg | (6 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 25 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 22 g |
Ingredients
If you cannot find apple syrup then substitute with maple syrup.
Kitchen utensils
Preparation steps
Pour water over the oat flakes, leave to stand for 5 minutes and puree with a hand blender. Mix the oat mix with the flaxseed and place in the refrigerator for at least 12 hours, preferably overnight, and allow to swell.
The next day clean the apple, wash it and cut it into small cubes. Wash, halve, pit and dice plums. Chop nuts roughly. Put the apple, plums and nuts in a hot pan, fry for 2 minutes at medium heat, add 2 tbsp. apple syrup and let it caramelize for 3 minutes.
Stir the flaxseed pudding once again with the rest of the apple syrup. Spread the pudding in four bowls, pour the plum and apple mixture on top.
