Breakfast "Laurence"

Breakfast "Laurence"

1 serving

350 calories per serving 


Quantity

1/2 cup milk, skimmed, 0%   125 mL
1 serving Cinnamon-Scented Quinoa (Recipe)    
1 tsp flax seeds, ground   4 g
1 serving(s) Small Bowl of Strawberries and Raspberries (Recipe)    

Nutrition Facts Table

Nutrition Facts

per 1 serving (440g)

Amount

% DV*

* DV = Daily Value

Calories

350

Fat

7 g

10 %

Saturated 1.5 g
+ Trans 0.1 g

7 %

Cholesterol

10 mg

Sodium

95 mg

4 %

Carbohydrate

61 g

20 %

Fibre

7 g

26 %

Sugars

31 g

Protein

13 g

Vitamin A

10 %

Vitamin C

60 %

Calcium

30 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

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

More info

Claims

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

More info


This recipe is in the following categories: Breakfasts | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | High Calcium | High Fibre | High Iron | High Vitamin D | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Source of Omega-3 | Vegetarian


Cinnamon-Scented Quinoa

Cinnamon-Scented Quinoa

A nice bowl of quinoa for breakfast is an excellent way to fill up with energy in the morning.

1 serving
Preparation 5 min
Cooking 15 min

Standing 5 min

250 calories per serving 


Ingredients

1/4 cup quinoa   45 g
1/2 cup water   125 mL
1 cinnamon sticks   3 g
1 pinch salt [optional]   0.1 g
2 tsp walnuts   4 g
1/2 tbsp raisins   5 g
1 tbsp maple syrup   15 mL
1/4 cup milk, partly skimmed, 2%   65 mL

Method

  1. Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well.
  2. Combine the quinoa, water, and cinnamon stick with salt to taste in a saucepan. Bring to a boil, then reduce to a simmer. Cover and cook until the grains are translucent and the germ has spiralled out from each grain, about 15 min.
  3. Remove pan from heat and let stand, covered, 5 min. Remove cinnamon stick*. Fluff with a fork then portion out to bowls.
  4. Top each bowl with walnuts, raisins, maple syrup, and milk, then serve.

Remarks

* The used cinnamon stick may be rinsed, dried and stored for reuse.

Nutrition Facts Table

Nutrition Facts

per 1 serving (230g)

Amount

% DV*

* DV = Daily Value

Calories

250

Fat

4.5 g

7 %

Saturated 1 g
+ Trans 0.1 g

6 %

Cholesterol

5 mg

Sodium

40 mg

2 %

Carbohydrate

45 g

15 %

Fibre

3 g

11 %

Sugars

19 g

Protein

7 g

Vitamin A

4 %

Vitamin C

0 %

Calcium

10 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¼ serving
Grain Products: serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Trans Fat
Low :
Cholesterol, Saturated Fat, Sodium
Source of :
Calcium, Fibre, Folacin, Niacin, Pantothenic Acid, Vitamin B1, Vitamin B6, Vitamin D
Good source of :
Copper, Phosphorus, Potassium, Vitamin B12, Zinc
Excellent source of :
Iron, Magnesium, Manganese, Vitamin B2
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Breakfasts | Snacks | Artery-healthy | Halal | Heart-healthy | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegetarian


Small Bowl of Strawberries and Raspberries

Small Bowl of Strawberries and Raspberries

1 serving
Preparation 5 min
Standing 10 min

40 calories per serving 


Ingredients

1/4 cup strawberries   40 g
1/4 cup raspberries   35 g
1 tsp lemon juice, freshly squeezed   1/4 lemon
1/2 tsp sugar   2 g

Method

  1. Rinse the berries, gently, without soaking them. Hull the strawberries and halve them lengthwise. Put all the berries in a bowl, pour in the lemon juice, add the sugar, then toss gently.
  2. Allow to stand 10 min. Portion out into serving bowls or cups and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (80g)

Amount

% DV*

* DV = Daily Value

Calories

40

Fat

0.3 g

0 %

Saturated 0 g
+ Trans 0 g

0 %

Cholesterol

0 mg

Sodium

1 mg

0 %

Carbohydrate

9 g

3 %

Fibre

3 g

12 %

Sugars

5 g

Protein

1 g

Vitamin A

0 %

Vitamin C

50 %

Calcium

2 %

Iron

2 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Cholesterol, Fat, Saturated Fat, Sodium, Trans Fat
Source of :
Fibre, Folacin
Good source of :
Manganese
Excellent source of :
Vitamin C
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Fruits | Desserts | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Vegan | Vegetarian | No Cook

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