Vanilla Cream of Wheat
Vanilla Cream of Wheat - What's better than waking to the sweet aroma of hot cereal?
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.
(Percentage of daily recommendation)
| Calorie | 479 cal. | (23 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 15 g | (60 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 39 μg | (13 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 13 μg | (29 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 703 mg | (18 %) | ||
| Calcium | 284 mg | (28 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 12 mg |
Ingredients
- Ingredients
- 2 red-skinned Apple (about 7 ounces)
- 1 Tbsp honey
- 1 tsp cinnamon
- 1 Vanilla bean
- 1 ¾ cups
- 1 pinch salt
- 2 ozs Wheat semolina
- 1 Tbsp cane sugar
- 1 oz Walnut
- Lemon balm (optional)
Kitchen utensils
Preparation steps
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.
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.
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.
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.
