Flavorful Diet Breakfast

Golden Flaxseed Pudding with Plum-apple Topping

5
Average: 5 (3 votes)
(3 votes)
Golden Flaxseed Pudding with Plum-apple Topping

Golden Flaxseed pudding with plum-apple topping - Super filling with a lot of roughage. Photo: Beeke Hedder

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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 12 h. 20 min.
Ready in
Calories:
245
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie245 kcal(12 %)
Protein7 g(7 %)
Fat12 g(10 %)
Carbohydrates26 g(17 %)
Sugar added5.6 g(22 %)
Roughage7.2 g(24 %)
Vitamin A0 mg(0 %)
Vitamin D0.5 μg(3 %)
Vitamin E5.9 mg(49 %)
Vitamin K16.5 μg(28 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.9 mg(24 %)
Vitamin B₆0.2 mg(14 %)
Folate35 μg(12 %)
Pantothenic acid0.3 mg(5 %)
Biotin14.3 μg(32 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C15 mg(16 %)
Potassium435 mg(11 %)
Calcium61 mg(6 %)
Magnesium89 mg(30 %)
Iron2.2 mg(15 %)
Iodine2 μg(1 %)
Zinc1.2 mg(15 %)
Saturated fatty acids1.3 g
Uric acid25 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 ounce old fashioned Oats
14 ounces water
6 tablespoons crushed gold flaxseed
1 Apple
4 Plum
2 tablespoons Hazelnuts
3 tablespoons Apple syrup
How healthy are the main ingredients?
flaxseedflaxseedOatsApplePlum
Product recommendation

If you cannot find apple syrup then substitute with maple syrup.

Preparation

Kitchen utensils

1 Bowl, 1 Small pot, 1 Cutting board, 1 Small knife

Preparation steps

1.

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.

2.

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.

3.

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.