EatSmarter exclusive recipe

Vanilla Cream of Wheat

with Apples and Nuts
4.53846
Average: 4.5 (13 votes)
(13 votes)
Vanilla Cream of Wheat

Vanilla Cream of Wheat - What's better than waking to the sweet aroma of hot cereal?

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Health Score:
7,8 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 25 min.
Ready in
Calories:
479
calories
Calories

Healthy, because

Even smarter

Nutritional values

Wheat semolina provides complex carbohydrates to keep you satiated for a long time. Apples provide vitamins and trace elements, while walnuts provide important omega-3 fatty acids that are good for the heart and circulation.

Don't throw the scraped vanilla pod away. Instead put it into your sugar to infuse it with a delicate vanilla flavor.

1 serving contains
(Percentage of daily recommendation)
Calorie479 kcal(23 %)
Protein12 g(12 %)
Fat16 g(14 %)
Carbohydrates68 g(45 %)
Sugar added15 g(60 %)
Roughage7.5 g(25 %)
Vitamin A0 mg(0 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin3.4 mg(28 %)
Vitamin B₆0.4 mg(29 %)
Folate39 μg(13 %)
Pantothenic acid1.1 mg(18 %)
Biotin13 μg(29 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C17 mg(18 %)
Potassium703 mg(18 %)
Calcium284 mg(28 %)
Magnesium73 mg(24 %)
Iron1.9 mg(13 %)
Iodine20 μg(10 %)
Zinc2.5 mg(31 %)
Saturated fatty acids3.5 g
Uric acid59 mg
Cholesterol12 mg
Development of this recipe:

Ingredients

for
2
Ingredients
2
red-skinned Apples (about 7 ounces)
1 tablespoon
1 teaspoon
1
1 ¾ cups
1 pinch
2 ounces
1 tablespoon
1 ounce
Lemon balm (optional)
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Whisk, 1 Lid

Preparation steps

1.
Vanilla Cream of Wheat preparation step 1

Wash and core the apples; cut into eighths. Transfer to a saucepan and add 4 tablespoons water, honey and cinnamon. Bring to a boil, then reduce heat and cook for 4-5 minutes.

2.
Vanilla Cream of Wheat preparation step 2

Meanwhile slit the vanilla pod with a sharp knife and scrape out the seeds. Transfer vanilla seeds to a pan; add milk and salt. Bring to a boil.

3.
Vanilla Cream of Wheat preparation step 3

In batches gradually whisk semolina and sugar into milk. Whisk until mixture comes to a boil again. Remove the pan from heat; cover, and let steam for 4 minutes.

4.
Vanilla Cream of Wheat preparation step 4

Meanwhile chop the walnuts. Stir the semolina well and pour into bowls. Serve topped with apples and walnuts. Sprinkle with lemon balm leaves, if desired.