Breakfast "Harvey"

Gluten-free bread, rice puffs, lactose-free milk, kiwi, walnuts, almond butter, flax seeds

420 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian
  • Bone-healthy

Ingredients

1 cup rice puffs 16 g
1 tbsp walnuts, or almonds, chopped 6 g
1 tsp flax seeds, ground 4 g
1 cup milk, lactose-free, for the cereals 250 mL
1 slice gluten-free bread, toasted 45 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 (420g)

Amount

% Daily Value

Calories

420

Fat

15 g

24 %

Saturated 2.9 g
+ Trans 0 g

14 %

Cholesterol

10 mg

Sodium

250 mg

10 %

Carbohydrate

54 g

18 %

Fibre

7 g

27 %

Sugars

18 g

Net Carbs

47 g

Protein

18 g

Vitamin A

12 %

Vitamin C

125 %

Calcium

38 %

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 servings
Meat and Alternatives : ½ serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits ½
Milk and Alternatives 1
Fats 2

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