Rice Oat Cereal with Strawberries and Almonds
Rice Oat Cereal with strawberries and almonds - Spring breakfast for a good start to the day
Healthy, because
Even smarter
Nutritional values
The oat's own dietary fiber beta-glucan lowers blood lipid levels by binding cholesterol in the intestine. Almonds are an excellent source of folic acid. Together with vitamins B6 and B12, the vitamin supports the breakdown of the body's own metabolic product homocysteine, a risk factor for vascular diseases.
Out of season for fresh berries? You can also prepare the porridge with frozen fruit. But make sure that no sugar has been added to the strawberries.
(Percentage of daily recommendation)
| Calorie | 265 cal. | (13 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 17.7 μg | (30 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 368 mg | (9 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 13 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 2 ¼ ozs almonds
- 10 ozs Strawberries
- 2 ½ ozs Raspberries
- 2 ½ ozs Blueberries
- 3 Tbsps honey
- 7 ozs milk (whole)
- 1 Tbsp butter
- 1 ¾ ozs Rice flake
- 1 ¾ ozs Oats
- 2 Lemon balm
Preparation steps
Roast almonds in a hot pan without fat over medium heat for 3 minutes. Then let cool and chop coarsely. Wash, sort, clean and drain berries; set aside 4 beautiful strawberries for garnish. Finely puree the rest in a blender with 1 tablespoon honey.
In a saucepan, bring milk to a boil with remaining honey, butter, and 7 ounces of water. Stir in rice and oat flakes and simmer for 10 minutes over low heat, stirring, then leave to swell for 5 minutes.
Divide porridge among 4 glasses, add pureed berries and sprinkle with chopped almonds. Wash lemon balm, shake dry and pluck leaves. Garnish each glass with 1 strawberry and 1 lemon balm leaf.
