Beginners Bircher

Beginners Bircher

Blood Sugar: 9Servings: 3Preparation Time: 15minMeal Category: Breakfast
Micronutrients:CalciumMagnesiumVitamin A

Macronutrients per 100g

Energy
90kcal
Sugar
4g
Fat
2g
Fiber
2g
Sat fat
1g
Protein
4g
Carbs
15g
Sodium
12mg

Ingredients

  • 120g / 4.23oz Steel-cut organic oats
  • 125ml / 4.23fl oz Milk
  • 250ml / 8.45fl oz Water
  • 1 peeled
  • cored
  • and grated Apple
  • 90g / 3.17oz Plain Greek yoghurt
  • 37g / 1.3oz Fresh blueberries

Preparation

  1. In a bowl, mix together 120g / 4.23oz Steel-cut organic oats, 125ml / 4.23fl oz Milk, and 250ml / 8.45fl oz Water.
  2. Cover and refrigerate overnight.
  3. In the morning, stir in 1 peeled, cored and grated Apple, 90g / 3.17oz Plain Greek yoghurt, and 37g / 1.3oz Fresh blueberries.
  4. Blend the porridge using a hand blender to incorporate the blueberries.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
27% of RDI
Vitamin C
1% of RDI
Omega 3
1% of RDI
Vitamin A
21% of RDI
Calcium
46% of RDI
Folate
7% of RDI

Good to know

As your child gets older, you can reduce blending the oats and top the porridge with extra yoghurt and fresh blueberries.
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