Your Recipe

Blueberry Buckwheat Breakfast Pudding

Zutat  Menge  Kalorien 
Bananen roh 126g 112kcal
Blaubeeren 296g 169kcal
Zitronensaft 48g 11kcal
Ahornsirupe 40g 104kcal
Vanilleextrakt 4.2g 12kcal
Mandelmilch ungesüßt 122g 18kcal

Recipe Instructions:

Ingredients
1 cup buckwheat groats, soaked overnight
2 cups blueberries
2 tablespoons maple syrup
1/2 cup almond milk or water
1 banana
juice of half a lemon
1 teaspoon vanilla

Preparation
Cover buckwheat with water in a bowl. Let sit overnight. The next morning, drain and rinse very well.
Using a blender or food processor, blend the blueberries with honey or maple syrup until very smooth. Remove about a 1/4 cup of the blueberry puree and set aside.
Add the buckwheat groats, milk or water, banana, lemon juice and vanilla to the remaining blueberry puree and blend until smooth.
Serve the buckwheat porridge in clear glasses and stir in the reserved blueberry puree for a marbled look. Top with more blueberries or other fruit, if desired.

Nährwertangaben 
Portionsgröße  159 g | ml
Menge pro Portion  106
445
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 0.7g 1%
Gesättigte Fettsäuren  0.1g 0%
Natrium 24mg 1%
Gesamte Kohlenhydrate  26g 9%
Ballaststoffe  2.7g 10%
Zucker  18g
Protein  1g 2%
Vitamin D 0.3mcg 2%
Kalzium 73mg 6%
Eisen  0.4mg 2%
Kalium 225mg 5%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 68.355 mcg 8%
Thiamin [B1] 0.047 mg 4%
Riboflavin [B2] 0.186 mg 14%
Niacin [B3] 0.564 mg 4%
Pantothensäure [B5] 0.22 mg 4%
Vitamin B6 0.17 mg 10%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 13.445 mcg 0%
Vitamin C 14.563 mg 16%
Vitamin D 0.305 mcg 2%
Vitamin E 1.328 mg 9%
Vitamin K 14.44 mcg 12%
Betain 0.148 mg 0%
Cholin 9.245 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  26 g 9%
Sugars 17.9 g 36%
Ballaststoffe  2.7 g 10%
Carbohydrate 25.4 g 0%
Netto-Kohlenhydrate 8.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.036 g 0%
Arginin 0.043 g 0%
Asparaginsäure 0.081 g 0%
Cystein 0.009 g 0%
Glutaminsäure 0.115 g 0%
Glycin 0.035 g 0%
Histidin 0.032 g 0%
Isoleucin 0.026 g 0%
Leucin 0.054 g 0%
Lysin 0.025 g 0%
Methionin 0.011 g 0%
Phenylalanin 0.035 g 0%
Prolin 0.03 g 0%
Serin 0.029 g 0%
Threonin 0.024 g 0%
Tryptophan 0.005 g 0%
Tyrosin 0.009 g 0%
Valin 0.038 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 73.17 mg 6%
Kupfer 0.08 mg 9%
Fluorid 0.69 mcg 0%
Eisen  0.4 mg 2%
Magnesium 17.72 mg 4%
Mangan 0.65 mg 28%
Phosphor 19.78 mg 2%
Kalium 225.3 mg 5%
Selen 0.49 mcg 1%
Natrium 24.43 mg 1%
Zink 0.34 mg 3%
andere
Nährstoff Menge  DV
Wasser 130.059 g 0%
Asche 0.752 g 0%