Breakfast "Harvey"

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 16 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 bread, whole wheat, toasted 35 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 (400 g)

Amount

% Daily Value

Calories

390

Fat

12 g

19 %

Saturated 1.6 g
+ Trans 0 g

8 %

Cholesterol

10 mg

Sodium

300 mg

12 %

Carbohydrate

58 g

19 %

Fibre

7 g

26 %

Sugars

28 g

Net Carbs

51 g

Protein

17 g

Vitamin A

18 %

Vitamin C

125 %

Calcium

38 %

Iron

16 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Calcium, Fibre, Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B2, Vitamin C, Vitamin D, Vitamin K, Zinc
Good source of  :
Copper, Iron, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B6
Source of  :
Omega-3, 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 2
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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