Recipes · American · Breakfast
Berry Nutty Pudding Bowl
One serving has 640 kcal and 48 g protein, and at least a fifth of a woman's daily need of copper (161%), phosphorus (148%), cobalamin (87%), zinc (76%), riboflavin (75%) and calcium (58%). Ready in 5 minutes.
- Preparation: 5 min
- Makes: 1 serving (638 g)
- Difficulty: Easy
- Diets: High protein, Low-Fat Diet, Vegetarian
- Contains: dairy, gluten, honey, peanut, soy
Ingredients
- 150 g Blackberries, frozen
- 30 g Beverages, Protein powder soy based
- 120 g Yogurt, Greek, plain, lowfat
- 240 g Milk, low fat (1%)
- 12 g SWEETENER
- 40 g Cereal, granola
- 16 g Peanut flour, low fat
- 30 g Water, tap
Method
- Blend the following ingredients on high: - 1 cup of frozen berries - 1 scoop vanilla protein powder - 1/2 cup Greek yogurt - 1 cup of low-fat milk - 2 tbsp zero-calorie sweetener
- Pour the pudding into a shallow bowl. Top with 1/3 cup of granola.
- In a separate bowl mix: - 2 tbsp powdered peanut butter - 2 tbsp of water
- Add the peanut butter in the middle of the pudding. Then it’s time to eat!
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 640 kcal | 30% |
| Carbohydrates | 81.3 g | |
| Water | 475 mL | |
| Fiber | 15 g | 51% |
| Protein | 47.8 g | 100% |
| Tryptophan | 0.31 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 1.8 g | |
| Methionine | 0.47 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 0.75 g | |
| Fat | 15.6 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 3.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.5 g | |
| Saturated | 4.2 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 24 mg | |
| Calcium | 579 mg | 58% |
| Copper | 1.4 mg | 161% |
| Iron | 6.8 mg | 38% |
| Magnesium | 145 mg | 47% |
| Manganese | 0.69 mg | 38% |
| Phosphorus | 1,038 mg | 148% |
| Potassium | 1,382 mg | 29% |
| Selenium | 29.7 µg | 54% |
| Sodium | 422 mg | |
| Zinc | 6.1 mg | 76% |
| Thiamin (vitamin B1) | 0.52 mg | 47% |
| Riboflavin (vitamin B2) | 0.83 mg | 75% |
| Niacin (vitamin B3) | 5.3 mg | 38% |
| Pantothenic acid (vitamin B5) | 0.81 mg | 16% |
| Pyridoxine (vitamin B6) | 0.43 mg | 33% |
| Folate (vitamin B9) | 188 µg | 47% |
| Cobalamin (vitamin B12) | 2.1 µg | 87% |
| Choline | 178 mg | 42% |
| Vitamin A | 256 µg | 37% |
| Vitamin C | 5.7 mg | 8% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 32.5 µg | 36% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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