Millet porridge with milk, pear and flax

Ingredients

• dry oats: 3-5 tbsp, about 45 g
• 1% milk: 1 cup, about 200 ml
• pear: 1 medium, about 150 g
• flaxseed: 1 tbsp, about 10 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: Gluten, Dairy

Swaps

• Oats can be swapped for buckwheat flakes or 1 slice of whole-grain bread.
• For porridge: dry grain 40-45 g instead of oats.
• 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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