Buckwheat porridge cooked in milk with pear and nuts

Ingredients

• cooked buckwheat: 3/4 cup, about 170 g
• 1% milk: about 120 g
• pear: 1 medium, about 80 g
• nuts: 1 small handful, about 8 g

Instructions

1. Measure the ingredients to the portion indicated.
2. Cook gently: boil, bake or braise.
3. Plate it up and don't add oil/sauces beyond the allowance.

Nutrition

Contains: Dairy, Tree nuts

Swaps

• The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.
• If you're cutting carbs, replace half the grain with vegetables 150-200 g.
• The milk can be swapped for kefir, drinkable yogurt or unsweetened plant-based milk in the same amount.
• The fruit can be swapped for 1 medium seasonal fruit of about the same weight.
• For a less sweet option: 150 g of berries instead of 1 fruit.

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