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Breakfast "Harvey"

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0% would make this recipe again

380 calories/serving
  • Very easy
  • Gluten Free
  • Halal
  • Kosher
  • Vegetarian
  • Heart-healthy
  • Bone-healthy

Ingredients

1 cup rice puffs 16 g
1 1/2 tbsp walnuts, chopped 9 g
1 tsp flax seeds, ground 4 g
1 cup milk, skimmed, 0%, for the cereals 250 mL
1 slice gluten-free bread, toasted
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 (420g)

Amount

% Daily Value

Calories

380

Fat

12 g

18 %

Saturated 1.5 g
+ Trans 0 g

7 %

Cholesterol

10 mg

Sodium

230 mg

9 %

Carbohydrate

56 g

19 %

Fibre

7 g

26 %

Sugars

21 g

Protein

16 g

Vitamin A

17 %

Vitamin C

125 %

Calcium

36 %

Iron

13 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 2 ¼ servings
Milk and Alternatives : 1 serving
Meat and Alternatives : ½ serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits ½
Milk and Alternatives 1
Fats 1 ½

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