Multi-Grain Porridge
This breakfast provides you with plenty of calcium, which is essential for healthy bones and teeth as well as for muscle and nerve stimulation. The peaches are also a great source of beta-carotene, which supports eye and skin health.
Peaches are ripest in summer, so if you want to make this porridge during autumn or winer mornings, you can substitute peaches for plums, apples, pears or oranges.
(Percentage of daily recommendation)
| Calorie | 374 cal. | (18 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 15 g | (60 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 21 μg | (7 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 17 μg | (38 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 624 mg | (16 %) | ||
| Calcium | 270 mg | (27 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 62 mg | |||
| Cholesterol | 26 mg |
Ingredients
- Ingredients
- 2 Peaches
- 4 Tbsps Maple syrup
- 5 Tbsps 5-Grain cereal flakes
- 1 ¾ cups
- salt
- 1 tsp cinnamon
Preparation steps
Wash peaches, halve, and remove pits. Place peach halves cut-side up in a baking dish. Drizzle with 1-2 teaspoons maple syrup. Bake in a preheated oven at 380 ° F until softened, about 15-20 minutes.
Meanwhile, combine 5-grain cereal, milk and a pinch of salt in a saucepan. Bring to a boil over medium heat, stirring constantly. Simmer for 1 minute until softened or as package directions suggest.
Stir in cinnamon, remove from heat and cover with plastic wrap or a lid. Let steam 5 minutes.
Pour porridge into bowls and top with baked peaches. (If the porridge is too thick, simply mix in additional milk.)