Abundant apple porrige
Nutrient content per person: Calories 524 kcal Carbs 88 g Fat 16 g Protein 17 g
Health benefits of apples:
* Apples are high in fiber and water — two qualities that make them filling.
* Several studies have linked eating apples to a lower risk of type 2 diabetes. In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Even eating just a few apples per week had a similarly protective effect.(research)
* Apples contain pectin, a type of fiber that acts as a prebiotic. This means it feeds the good bacteria in your gut. Your small intestine doesn't absorb fiber during digestion. Instead, it goes to your colon, where it can promote the growth of good bacteria. It also turns into other helpful compounds that circulate back through your body.
* Antioxidant-rich apples may help protect your lungs from oxidative damage.
A large study in more than 68,000 women found that those who ate the most apples had the lowest risk of asthma. Eating about 15% of a large apple per day was linked to a 10% lower risk of this condition. Apple skin contains the flavonoid quercetin, which can help regulate the immune system and reduce inflammation. These are two ways in which it may affect asthma and allergic reactions.(research2)
Recipe for 2
300 ml of water
100 g of oatmeal
100 ml of oat milk
3 g of iodinated salt
1 large green apple
2 tablespoons peanut butter
2 teaspoons of almond flour
2 teaspoons of chia seeds
Take a pot and add 300 ml of water. Turn on the stove and bring the water to a boil. Clean and chop apples and banana. When the water boils add chopped apples and bananas. Boil for 2 minutes and then add the oatmeal. Boil for another 10 minutes and then add salt and oat milk. Stir everything well and cook for another 2 minutes. Turn on the stove and place the lid on the pot. Let the porridge simmer under the lid for 3 minutes. At the same time chop 1 large apple. When the porridge is ready, take a serving bowl. Put the porridge in a bowl, place a sliced apple on one side. Then sprinkle with a tablespoon of almond flour and chia seeds. Finally, one large tablespoon of peanut butter. Best way to start a busy day. Bon Appetit!
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