Apple-Almond Porridge with Oats
Apple-Almond Porridge with Oats - A mild meal for your little connoisseur
Healthy, because
Even smarter
Nutritional values
Almonds contain essential fatty acids, fibre for digestion and high-quality protein, which is filling and important for growth. The apple peel contains healthy bioactive substances - so if possible do not peel them!
Pears or peaches can be used instead of apples depending on the season. Banana helps against diarrhoea. If your child cannot tolerate gluten, simply use millet, corn or rice flakes instead of oatmeal.
(Percentage of daily recommendation)
| Calorie | 170 cal. | (8 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 30.6 μg | (51 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.1 mg | (9 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 14 μg | (5 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 233 mg | (6 %) | ||
| Calcium | 26 mg | (3 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 2.7 μg | (1 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 35 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 2 Apple (each about 200 grams)
- 10 whole almonds (with skins)
- 8 Tbsps Oats (about 80 grams)
- 4 tsps Canola oil
Kitchen utensils
Preparation steps
Rinse apples and wipe dry. Cut apples into quarters, core and cut into chunks.
Chop almonds with a large knife and then finely chop with the apple pieces in a mini processor.
Bring oats with 500 ml (approximately 2 cups) of water to a boil in a pot. Cook for about 2 minutes, stirring constantly, and remove from heat.
Stir in almond-apple mixture and let cool slightly. Stir in oil.
Serve one portion immediately and let the rest cool completely before storing, covered. Refrigerate the second portion and freeze the remaining 2 portions.
