Stomach-Soothing

Spiced Porridge

with Bananas and Yogurt
4.11111
Average: 4.1 (9 votes)
(9 votes)
Spiced Porridge

Spiced Porridge - This English breakfast is also great as a dessert

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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 25 min.
Ready in
Calories:
516
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie516 cal.(25 %)
Protein13 g(13 %)
Fat12 g(10 %)
Carbohydrates84 g(56 %)
Sugar added30 g(120 %)
Roughage4 g(13 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E1 mg(8 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin4.3 mg(36 %)
Vitamin B₆0.6 mg(43 %)
Folate48 μg(16 %)
Pantothenic acid1.5 mg(25 %)
Biotin21.3 μg(47 %)
Vitamin B₁₂1.4 μg(47 %)
Vitamin C18 mg(19 %)
Potassium1,012 mg(25 %)
Calcium371 mg(37 %)
Magnesium117 mg(39 %)
Iron2 mg(13 %)
Iodine25 μg(13 %)
Zinc2.4 mg(30 %)
Saturated fatty acids6.7 g
Uric acid57 mg
Cholesterol40 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
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
How healthy are the main ingredients?
cinnamonsaltlemonBanana
Preparation

Kitchen utensils

1 Small pot, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Citrus juicer, 1 Oven-proof ramekin, 1 Kitchen torch (or oven broiler), 1 Small bowl

Preparation steps

1.
Spiced Porridge preparation step 1

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.

2.
Spiced Porridge preparation step 2

Squeeze lemon. Peel bananas and cut into diagonal slices. Drizzle 1 teaspoon of lemon juice over bananas and toss.

3.
Spiced Porridge preparation step 3

Pour the cooked porridge into 2 oven-safe ramekins and top with banana slices.

4.
Spiced Porridge preparation step 4

Spread yogurt on bananas and sprinkle with cane sugar.

5.
Spiced Porridge preparation step 5

Using a kitchen torch or oven broiler, heat the sugar until it starts bubbling and turns golden brown. Serve immediately.