Recipes · Welsh · Desserts
Flummery
One serving has 373 kcal and 9 g protein, and at least a fifth of a woman's daily need of manganese (96%), copper (29%), phosphorus (29%), selenium (25%), vitamin A (24%) and fiber (22%). Ready in 75 minutes.
- Preparation: 60 min
- Cooking: 15 min
- Makes: 1 serving (287 g)
- Difficulty: Medium
- Contains: beef, dairy, gelatin, gluten, pork
Ingredients
- 40 g Oats, rolled
- 150 g Water
- 40 g Cream, heavy
- 15 g Sugar
- 2 g Gelatin
- 40 g Raspberries, raw
Method
- Soak the oats in the water for at least 1 hour, then strain through a fine cloth, squeezing well to extract the milky liquid; discard the solids.
- Warm the oat liquid gently with the sugar until it starts to thicken slightly, about 5 minutes.
- Sprinkle the gelatin over a spoonful of cold water to soften, then stir it into the warm liquid until fully dissolved.
- Whip the cream softly and fold it through once the mixture has cooled a little.
- Pour into a small mould and chill for at least 3 hours until set. Turn out and serve with the raspberries.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 373 kcal | 18% |
| Carbohydrates | 48 g | |
| Water | 212 mL | |
| Fiber | 6.6 g | 22% |
| Protein | 8.6 g | 18% |
| Tryptophan | 0.1 g | |
| Threonine | 0.23 g | |
| Isoleucine | 0.28 g | |
| Leucine | 0.53 g | |
| Lysine | 0.37 g | |
| Methionine | 0.12 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.35 g | |
| Tyrosine | 0.22 g | |
| Valine | 0.38 g | |
| Histidine | 0.15 g | |
| Fat | 17.3 g | |
| Monounsaturated | 4.5 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 9.7 g | |
| Trans-Fats | 0.49 g | |
| Cholesterol | 45.2 mg | |
| Calcium | 63 mg | 6% |
| Copper | 0.26 mg | 29% |
| Iron | 2 mg | 11% |
| Magnesium | 68.7 mg | 22% |
| Manganese | 1.7 mg | 96% |
| Phosphorus | 200 mg | 29% |
| Potassium | 244 mg | 5% |
| Selenium | 13.7 µg | 25% |
| Sodium | 23.7 mg | |
| Zinc | 1.7 mg | 22% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.16 mg | 15% |
| Niacin (vitamin B3) | 0.72 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.78 mg | 16% |
| Pyridoxine (vitamin B6) | 0.08 mg | 6% |
| Folate (vitamin B9) | 23.4 µg | 6% |
| Cobalamin (vitamin B12) | 0.06 µg | 3% |
| Choline | 28.6 mg | 7% |
| Vitamin A | 165 µg | 24% |
| Vitamin C | 10.7 mg | 14% |
| Vitamin D (D2 + D3) | 25.2 IU | 4% |
| Vitamin E | 0.88 mg | 6% |
| Vitamin K | 5.2 µg | 6% |
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.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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