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EatSmarter exclusive recipe
Plum Whole-Grain Cereal
(0 votes)
Health Score:
87 / 100
Difficulty:
very easy
Preparation:
10 min.
Preparation
Calories:
130
calories
Calories
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Plums and cereals provide plenty of fibre for good digestion. The oil not only provides the necessary saturation, it also supplies important essential fatty acids.
The porridge can also be prepared in advance: Simply cook twice the amount and keep a portion in the refrigerator for the next day.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 130 cal. | (6 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 5.7 μg | (10 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 1.7 mg | (14 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 12 μg | (4 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 1.2 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 2 mg | (2 %) | ||
| Potassium | 266 mg | (7 %) | ||
| Calcium | 20 mg | (2 %) | ||
| Magnesium | 34 mg | (11 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 38 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Development of this recipe:
EAT-SMARTER
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Ingredients
for
1
- Ingredients
- 1 Plum
- 2 Tbsps Wheat flake
- 1 tsp Canola oil
How healthy are the main ingredients?
PlumPreparation
Preparation steps
1.
Rinse plum, wipe dry, halve, remove pit and cut into small pieces.
2.
Combine wheat flakes with about 125 ml (approximately 1/2 cup) of water in a pot and bring to a boil over low heat, stirring.
3.
Add plum pieces and cook until tender, stirring, 2-3 minutes. Remove pot from heat.
4.
Stir in oil, let cool slightly and serve. If desired, puree mixture with an immersion blender before serving.
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