Rye porridge with pear and flaxseed

Ingredients

• rye flakes: about 55 g
• milk 1%: 1 cup, about 150 ml
• pear: 1 medium, about 130 g
• flaxseed: 1 tbsp, about 12 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

• 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.
• The seeds can be swapped for 15 g nuts or left out if the dish has enough fat.

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