Oatmeal with blueberries, walnuts and chia seeds
Breakfast
410 kcal
Prep time: 20 min Protein 16 · Fat 16 · Carbs 55
Ingredients
- dry oats: 3-5 tbsp, about 45 g
- blueberries: 1 small bowl, about 100 g
- walnuts: 1 small handful, about 15 g
- chia: 1 tbsp, about 10 g
Instructions
- Measure the ingredients to the portion indicated.
- Cook gently: boil, bake or braise.
- Plate it up and don't add oil/sauces beyond the allowance.
Nutrition
410 kcal
Protein 16 g
Fat 16 g
Carbs 55 g
Contains: Gluten, Tree nuts
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.
- Berries can be swapped for 1 medium apple or 1 medium pear.
- Frozen berries work at the same weight; thaw them without sugar.
- Nuts can be swapped for seeds 15-20 g or peanut butter 15 g.