Spiced Porridge
Spiced Porridge - This English breakfast is also great as a dessert
Healthy, because
Even smarter
Nutritional values
With fruit, yoghurt and a few minutes under the grill, the Anglo-Saxon satiety-maker, which takes some getting used to for Central Europeans, turns into a delicious dessert that is also rich in minor substances: bananas bring a lot of potassium for a balanced water balance, yoghurt scores with calcium for firm teeth and nails and bones.
If you would like the German answer to English porridge and French crème brûlée to be a little less caloric, replace the cream yoghurt with the low-fat variant with 1.5% fat.
(Percentage of daily recommendation)
| Calorie | 516 cal. | (25 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 84 g | (56 %) | ||
| Sugar added | 30 g | (120 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 21.3 μg | (47 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,012 mg | (25 %) | ||
| Calcium | 371 mg | (37 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 57 mg | |||
| Cholesterol | 40 mg |
Ingredients
- Ingredients
- 5 Tbsps 5-Grain cereal flakes (50 grams)
- 1 ¾ cups
- 1 tsp cinnamon
- salt
- ½ lemon
- 2 medium-sized Banana
- 5 ozs Greek Greek yogurt
- 3 Tbsps Raw cane sugar
Kitchen utensils
Preparation steps
In a small pot, bring cereal flakes, milk, cinnamon and 1 pinch of salt to a boil over medium heat while stirring. Simmer for 1 minute.
Squeeze lemon. Peel bananas and cut into diagonal slices. Drizzle 1 teaspoon of lemon juice over bananas and toss.
Pour the cooked porridge into 2 oven-safe ramekins and top with banana slices.
Spread yogurt on bananas and sprinkle with cane sugar.
Using a kitchen torch or oven broiler, heat the sugar until it starts bubbling and turns golden brown. Serve immediately.
