This is a balanced nutritious breakfast cereal suitable for all ages. I have chosen steel cut oats in place of normal rolled oats because of its fiber content. Due to this it gives a chewy texture.
Sl No |
Item |
Quantity |
Nutrition Values
|
|
|||
1. |
Steel cut oats |
3 teaspoons |
Serving size (340g) Servings per Recipe 1 |
||||
2. |
Wheat Bran |
2 teaspoons |
Amount per serving |
|
|||
3. |
Oat Bran |
2 teaspoon |
Calories 239 Calories from Fat 63 (26%) |
|
|||
4. |
Flaxseed ground |
1 teaspoon |
% Daily value |
||||
5, |
Cloves ground |
1 pinch |
Total Fat 7g |
11% |
|||
6. |
Cardamom ground |
1 pinch |
Saturated Fat 0.9g |
4% |
|||
7. |
Wheat Germ |
2 teaspoon |
Monounsaturated Fat 2.5 g |
|
|||
8. |
Pistachio nuts (sliced) |
1 teaspoon |
Polyunsaturated Fat 3.5g |
||||
9. |
Walnuts (sliced) |
½ teaspoon |
Trans Fat 0 g |
||||
10. |
Almonds (sliced) |
4 nos |
Sodium 95mg |
||||
11. |
Apricot, sliced |
1 no |
Total Carbohydrates 35g |
13% |
|||
12. |
Raisins |
5 nos |
Dietary Fiber 9g |
36% |
|||
13. |
Fat free milk |
½ cup |
Protein 10g |
20% |
|||
14. |
Papaya, diced |
1 cup |
Vitamin A |
Calcium |
Vitamin C |
Iron |
|
15. |
Chia seeds |
½ teaspoon |
56% |
36% |
153% |
11% |
|
16. |
Cinnamon powder |
1 teaspoon |
Daily Values based on 2000 calories diet |
||||
(Click on items and you will be taken to Amazon site/app)
First of all cook steel cut oats, wheat bran and oat bran in a pressure cooker. If the old-fashioned oats or rolled oats are taken, they can be cooked in a microwave oven for 2-3 minutes. Now keep all dry fruits cut into pieces. The Papaya can also be diced. In a bowl, pour the cooked oats and add flaxseed powder, cinnamon powder, and clove and cardamom powders. ( While grinding the flaxseed, add few cardamom and cloves to enchance the aroma and taste ). Now add the hot fat-free milk and mix well. Already cut dry fruits and chia seed can now be added along with papaya. Now the breakfast item is ready to serve. The nutrition facts are given in the above table.
Variations
Instead of Papaya, other fruits like apple or peach can be used. We can also add fresh berries like Strawberry, Blueberry, Raspberry, and Blackberry. Dried Goji berry can also be added. These are filled with abundant vitamins and are antioxidants.