A nice bowl of quinoa for breakfast is an excellent way to fill up with energy in the morning.
1/4 cup | quinoa | 45 g | |
1/2 cup | water | 125 mL | |
1 | cinnamon sticks | 3 g | |
1 pinch | salt [optional] | 0.2 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 |
* The used cinnamon stick may be rinsed, dried and stored for reuse.
per 1 serving (230 g)
Amount % Daily Value |
Calories 260 |
Fat 6 g 9 % |
Saturated
1.3 g
7 % |
Cholesterol 10 mg |
Sodium 40 mg 2 % |
Carbohydrate 45 g 15 % |
Fibre 3 g 11 % |
Sugars 19 g |
Net Carbs 42 g |
Protein 8 g |
Vitamin A 4 % |
Vitamin C 0 % |
Calcium 12 % |
Iron 26 % |
Food Group | Exchanges |
---|---|
Starches | 1 ½ |
Fruits | ½ |
Milk and Alternatives | ½ |
Fats | ½ |
Other Foods | 1 |