EatSmarter exclusive recipe
Millet Porridge with Apple
(2 votes)
(2 votes)
Health Score:
87 / 100
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
227
calories
Calories
Healthy, because
Even smarter
Nutritional values
Although sea buckthorn tastes a little bitter, it is a hit when it comes to the cell-protecting vitamins A and C. Millet also strengthens the immune system with lots of iron.
When shopping, make sure that the sea buckthorn juice has not been sweetened with honey - it is still unsuitable for babies in the first year of life.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
Calorie | 227 cal. | (11 %) | ||
Protein | 8 g | (8 %) | ||
Fat | 8 g | (7 %) | ||
Carbohydrates | 28 g | (19 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 1.5 g | (5 %) |
more nutritional values
Vitamin A | 0.1 mg | (13 %) | ||
Vitamin D | 0.3 μg | (2 %) | ||
Vitamin E | 0.5 mg | (4 %) | ||
Vitamin B₁ | 0.2 mg | (20 %) | ||
Vitamin B₂ | 0.4 mg | (36 %) | ||
Niacin | 2.6 mg | (22 %) | ||
Vitamin B₆ | 0.2 mg | (14 %) | ||
Folate | 17 μg | (6 %) | ||
Pantothenic acid | 0.9 mg | (15 %) | ||
Biotin | 8.9 μg | (20 %) | ||
Vitamin B₁₂ | 0.8 μg | (27 %) | ||
Vitamin C | 23 mg | (24 %) | ||
Potassium | 380 mg | (10 %) | ||
Calcium | 249 mg | (25 %) | ||
Magnesium | 62 mg | (21 %) | ||
Iron | 2.1 mg | (14 %) | ||
Iodine | 16 μg | (8 %) | ||
Zinc | 1.2 mg | (15 %) | ||
Saturated fatty acids | 4.5 g | |||
Uric acid | 25 mg | |||
Cholesterol | 26 mg |
Development of this recipe:
EAT-SMARTER
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Ingredients
for
1
- Ingredients
- ¾ cup
- 2 Tbsps Millet flake (about 20 grams)
- ½ small Apple (about 50 grams)
- 1 tsp sea buckthorn berry juice (or lemon juice)
How healthy are the main ingredients?
ApplePreparation
Kitchen utensils
1 Measuring cups, 1 Small pot, 1 Wooden spoon, 1 Cutting board, 1 Peeler, 1 Small knife, 1 Teaspoon, 1 Immersion blender (optional), 1 Whisk
Preparation steps
1.
Bring milk to a boil in a small pot, then stir in millet flakes. Reduce heat and cook, stirring constantly, for 1-2 minutes.
2.
Peel the apple, core and cut into small cubes.
3.
Add apple pieces to porridge. Remove from heat and stir in the sea buckthorne (or lemon) juice. Purée with an immersion blender if desired, adding water if it is too thick. Let cool slightly before serving.