• Prep Time: 1 Minute

  • Cook Time: 2 Minutes

Calories (Kcal)

204.50

  • Meal Type: Breakfast

  • Core Ingredient: Oats, Almond Milk

Protein (g)

6.98

Macro Nutrients

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1.75 oz (50 g) Traditional porridge oats
3.4 oz (100 ml) Almond milk
Salt to taste

Put the oats and a pinch of salt in a microwave proof bowl. Cover with almond milk in a ratio of 2:1 milk to porridge

NB: the porridge will double in size during cooking so make sure your bowl is big enough

Microwave on full power for 2 minutes, add salt to taste.

You can change the consistency by cooking longer or adding more almond milk or water as required.

You can also cook the porridge in a pan. Bring to the boil stirring continuously, turn down the heat and simmer for 5 to 10 minutes until it reaches the right constituency.

Nutrient Amount Measure
Energy 204.50 kcal
Total lipid (fat) 4.22 g
Fatty acids, total saturated 0.64 g
Fatty acids, total polyunsaturated 1.39 g
Fatty acids, total monounsaturated 1.58 g
Fatty acids, total trans 0.00 g
Protein 6.98 g
Cholesterol 0.00 mg
Carbohydrate, by difference 35.16 g
Fiber, total dietary 5.25 g
Sugars, total 1.31 g
Maltose 0.00 g
Glucose (dextrose) 0.00 g
Fructose 0.00 g
Lactose 0.00 g
Sucrose 1.31 g
Protein 6.98 g
Sodium, Na 75.00 mg
Potassium, K 248.00 mg
Calcium, Ca 210.00 mg
Iron, Fe 2.41 mg
Chromium, Cr 0.00 mg
Copper, Cu 0.22 mg
Fluoride, F 0.00 µg
Phytosterols 0.00 mg
Iodine, I 0.00 µg
Magnesium, Mg 75.00 mg
Manganese, Mn 1.86 mg
Molybdenum, Mo 0.00 µg
Phosphorus, P 214.00 mg
Selenium, Se 14.55 µg
Zinc, Zn 1.88 mg
Caffeine 0.00 mg
Arginine 0.43 g
Histidine 0.14 g
Isoleucine 0.25 g
Leucine 0.49 g
Lysine 0.32 g
Methionine 0.10 g
Phenylalanine 0.33 g
Threonine 0.19 g
Tryptophan 0.09 g
Valine 0.34 g
Omega 3 0.00 0
18:3 (ALA) 0.00 g
20:5 n-3 (EPA) 0.00 g
22:6 n-3 (DHA) 0.00 g
22:5 n-3 (DPA) 0.00 g
Vitamins 0.00
Vitamin A, IU 0.00 µg
Vitamin A, RAE 0.00 µg
Folic acid 0.00 µg
Vitamin B-6 0.05 mg
Vitamin B-12 0.00 µg
Vitamin B-12, added 0.00 µg
Vitamin C, total ascorbic acid 0.00 mg
Vitamin D 41.00 µg
Vitamin D (D2 + D3) 1.00 µg
Vitamin E (alpha-tocopherol) 6.54 mg
Vitamin E, added 6.33 mg
Vitamin K (phylloquinone) 1.00 µg
Thiamin 0.23 mg
Riboflavin 0.09 mg
Niacin 0.63 mg
Folate, total 17.00 µg
Pantothenic Acid 0.57 mg
Biotin 0.00 µg
Choline, total 23.30 mg
Phytochemicals 0.00
Lycopene 0.00 µg
Anthocyanin 0.00 µg
Carotene, alpha 0.00 µg
Carotene, beta 0.00 µg
Indoles 0.00 µg
Saponins 0.00 µg
Allicin 0.00 µg