Rye porridge with apple and cinnamon

Ingredients

• rye flakes: about 55 g
• milk 1%: 1 cup, about 150 ml
• apple: 1 medium, about 130 g
• walnuts: 1 small handful, about 15 g

Instructions

1. Take a piece of fruit of the size indicated.
2. Measure the nuts or add-in on a kitchen scale.
3. Don't increase the portion, to keep the calorie count accurate.

Nutrition

Contains: Gluten, Dairy, Tree nuts

Swaps

• 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.
• Nuts can be swapped for seeds 15-20 g or peanut butter 15 g.
• If you have a nut allergy, use seeds or leave out the fatty add-in.

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