Breakfast "Baltimore"

Breakfast "Baltimore"

1 serving

490 calories per serving 


Quantity

2 tsp flax seeds, ground   7 g
1 serving Oatmeal (Recipe)    
1 slice bread, whole wheat, low sodium, toasted   45 g
1/2 tbsp cream cheese, light   5 g
1 bananas, small, or other seasonal fruit   150 g
1 cup soy beverage, unsweetened, fortified   250 mL

Nutrition Facts Table

Nutrition Facts

per 1 serving (600g)

Amount

% DV*

* DV = Daily Value

Calories

490

Fat

12 g

18 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

5 mg

Sodium

270 mg

11 %

Carbohydrate

78 g

26 %

Fibre

9 g

37 %

Sugars

16 g

Protein

24 g

Vitamin A

10 %

Vitamin C

15 %

Calcium

35 %

Iron

40 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¾ serving
Grain Products: servings
Milk and Alternatives: 1 serving
Meat and Alternatives: ¼ serving

More info

Claims

Free :
Added Sugar
Source of :
Omega-3, Vitamin A, Vitamin C, Vitamin K
Good source of :
Niacin, Zinc
Excellent source of :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Vitamin E
Diet-related health claims :
Bone-healthy

More info


This recipe is in the following categories: Breakfasts | Bone-healthy | Halal | High Calcium | High Fibre | High Iron | High Vitamin D | Kosher | Source of Omega-3 | Vegetarian


Oatmeal

Oatmeal

1 serving
Preparation 5 min
Cooking 10 min

120 calories per serving 


Ingredients

1/3 cup rolled oats   30 g
2/3 cup water   170 mL
  salt, a pinch    

Method

Put the oats, water, and a pinch of salt in a saucepan. Bring it all to a boil, stirring, then remove from heat, cover and let sit for about 5 or 7 min, so that there will be some 'chew' to it. Serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (200g)

Amount

% DV*

* DV = Daily Value

Calories

120

Fat

2 g

3 %

Saturated 0.4 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

4 mg

0 %

Carbohydrate

21 g

7 %

Fibre

3 g

13 %

Sugars

1 g

Protein

4 g

Vitamin A

0 %

Vitamin C

0 %

Calcium

2 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Sodium, Trans Fat
Low :
Fat, Saturated Fat
Source of :
Fibre, Iron, Phosphorus, Selenium, Vitamin B1

More info


This recipe is in the following categories: Halal | Kosher | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Vegan | Vegetarian

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