Breakfast "Houston"

Gluten-free cereal, milk, orange, walnuts, flax seeds

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

Ingredients

1 oranges 180 g
1 cup gluten-free cereal 40 g
1 cup milk, skimmed, 0%, for the cereals 250 mL
2 1/2 tbsp walnuts 16 g
2 tsp flax seeds, ground 7 g

Nutrition Facts Table

per 1 serving (450g)

Amount

% Daily Value

Calories

450

Fat

15 g

23 %

Saturated 1.9 g
+ Trans 0 g

9 %

Cholesterol

10 mg

Sodium

280 mg

12 %

Carbohydrate

64 g

21 %

Fibre

9 g

37 %

Sugars

31 g

Net Carbs

55 g

Protein

18 g

Vitamin A

20 %

Vitamin C

114 %

Calcium

38 %

Iron

18 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 1 ¼ servings
Milk and Alternatives : 1 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy, Heart-healthy
Excellent source of  :
Calcium, Fibre, Folacin, Magnesium, Manganese, Phosphorus, Potassium, Vitamin B12, Vitamin B2, Vitamin C, Vitamin D
Good source of  :
Copper, Iron, Niacin, Pantothenic Acid, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Zinc
Source of  :
Omega-3, Omega-6
Low  :
Cholesterol, Saturated Fat
Free  :
Added Sugar, Trans Fat

DIABETES Exchange

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

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