Breakfast "Houston"

Cereal, soy beverage, orange, walnuts, flax seeds

510 calories/serving
  • Very easy
  • Vegan
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian
  • Bone-healthy
  • Heart-healthy

Ingredients

1 oranges 180 g
1 cup breakfast cereal, whole grain 50 g
1 cup soy beverage, unsweetened, fortified, 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

510

Fat

19 g

30 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

140 mg

6 %

Carbohydrate

72 g

24 %

Fibre

13 g

53 %

Sugars

14 g

Protein

22 g

Vitamin A

14 %

Vitamin C

114 %

Calcium

38 %

Iron

47 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 1 ½ servings
Milk and Alternatives : 1 serving
Meat and Alternatives : ¾ serving

Claims

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

DIABETES Exchange

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

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