Breakfast "Jessica"

Buckwheat oatmeal, rice beverage, orange, cranberries, almonds, flax seeds, maple syrup

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Ingredients

1/4 cup roasted buckwheat (kasha) 50 g
1/2 cup water 125 mL
1/2 cup rice beverage, unsweetened, fortified, for the kasha 125 mL
1 tsp maple syrup 5 mL
2 1/2 tsp almonds, or walnuts, chopped 8 g
1 1/4 tsp dried cranberries 3 g
2 tsp flax seeds, ground 7 g
1 oranges, or other seasonal fruit 180 g

Nutrition Facts Table

per 1 serving (450 g)

Amount

% Daily Value

Calories

400

Fat

10 g

15 %

Saturated 1.1 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

74 g

25 %

Fibre

7 g

28 %

Sugars

18 g

Net Carbs

67 g

Protein

11 g

Vitamin A

9 %

Vitamin C

114 %

Calcium

24 %

Iron

15 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 1
Fats 1 ½
Other Foods ½
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

Top Reviews

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forager
february 02, 2017

Needs Method section

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