Breakfast "Harvey"

Gluten-free bread, rice puffs, milk, kiwi, walnuts, almond butter, flax seeds

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390 calories/serving

Ingredients

1 cup rice puffs, or puffed millet 14 g
1 tbsp walnuts, or almonds, chopped 6 g
1 tsp flax seeds, ground 4 g
1 cup milk, skimmed, 0%, for the cereals 250 mL
1 slice gluten-free bread, toasted 45 g
1/2 tbsp almond butter 8 g
1 kiwis 90 g

Method

  1. Put the puffed cereals in a bowl. Stir in the chopped almond or nuts and the ground flax seeds on top. Pour the milk over the cereals.
  2. Spread the almond butter on the toast.
  3. Serve with the kiwi.

Nutrition Facts Table

per 1 serving (420 g)

Amount

% Daily Value

Calories

390

Fat

13 g

20 %

Saturated 1.6 g
+ Trans 0 g

8 %

Cholesterol

10 mg

Sodium

230 mg

9 %

Carbohydrate

55 g

18 %

Fibre

7 g

27 %

Sugars

21 g

Net Carbs

48 g

Protein

16 g

Vitamin A

17 %

Vitamin C

125 %

Calcium

36 %

Iron

13 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy, Heart-healthy
Excellent source of  :
Calcium, Fibre, Magnesium, Manganese, Phosphorus, Potassium, Vitamin B12, Vitamin B2, Vitamin C, Vitamin D, Vitamin K
Good source of  :
Copper, Folacin, Niacin, Pantothenic Acid, Selenium, Vitamin A, Vitamin B1, Zinc
Source of  :
Iron, Omega-3, Vitamin B6, Vitamin E
Low  :
Cholesterol, Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits ½
Milk and Alternatives 1
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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