Whole grain breakfast
| 7 |
30 |
406 |
| Ingredients |
Minutes |
Calories |
|
| Prep |
Cook |
Servings |
| 10 min |
20 min |
2
|
Easy and versatile breakfast to start your day
Ingredients
|
50 gm
|
Steel cut oats, dry
(Or whole spelt or other whole grain)
|
|
2 tbsp
|
Walnuts
|
|
2 tbsp
|
Sunflower seeds
|
|
2 tbsp
|
Peanuts
(Unsalted)
|
|
1 large
|
Pear
(Chopped. (or other fresh fruit))
|
|
2 medium
|
Banana (s)
(Chopped)
|
|
4 tbsp
|
Greek yogurt, plain, 2% M.F.
|
Instructions
1. Gently boil the oats in water for 20 mins.
2. Drain and divide into bowls.
3. Add chopped fruit, nuts, seeds and yoghurt.
Nutrition Facts
Per Portion
Calories
406
Calories from fat
122
Calories from saturated fat
19.8
Total Fat
13.6 g
Saturated Fat
2.2 g
Trans Fat
0.1 g
Polyunsaturated Fat
6.3 g
Monounsaturated Fat
4.7 g
Cholesterol
1.8 mg
Sodium
38 mg
Potassium
792 mg
Total Carbohydrate
65 g
Dietary Fiber
10.5 g
Sugars
26.3 g
Protein
11.5 g
Dietary servings
Per Portion
| Fruit |
1.6 |
| Grain |
0.6 |
| Meat Alternative |
0.6 |
| Milk Alternative |
0.2 |
Energy sources
Meal Type(s)
