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Manna Couscous with Sesame and Blueberries

1 / Portion

Contains allergens

Milk Lactose Wheat Gluten Blueberry Sesame Flaxseed

Ingredients - 6

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Cow’s Milk 1.5%

kcal: 94.2

200 x Mililiter

(1 g)

Protein 6.8g Fat 3g Carbohydrates 10g

Cow’s Milk 1.5%

Nutrients

Ash 0.7 g

Calcium 120 mg

Carbohydrate 5 g

Chloride 100 mg

Cholesterol 5 mg

Chromium 0.2 µg

Copper 0.01 mg

Fat 1.5 g

Fatty monounsaturated 0.35 g

Fatty polyunsaturated 0.04 g

Fatty saturated 0.96 g

Fatty trans 0.05 g

Fiber 1 g

Fiber insoluble 1 g

Fiber soluble 1 g

Fluoride 2 mg

Glicemyc Index 31 µg

Glutamine 0.2 g

Iodine 15 µg

Iron 0.1 mg

KJ 197 kJ

Kcal 47 kcal

Lactose 4.8 g

Leucine 0.35 g

Lysine 0.27 g

Magnesium 12 mg

Manganese 0.02 mg

Molybdenum 5 µg

Omega 3 0.02 g

Omega 6 0.03 g

Phosphorus 97 mg

Potassium 141 mg

Protein 3.4 g

Salt 0.11 g

Selenium 1.3 µg

Sodium 45 mg

Sucrose 0.2 g

Sugar 5 g

Total sugar alcohols 1 g

Tryptophan 0.05 g

Vitamin A 20 µg

Vitamin B1 (Thiamin) 0.03 mg

Vitamin B12 (Cobalamin) 0.4 µg

Vitamin B2 (Riboflavin) 0.17 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B4 (Choline) 15 mg

Vitamin B5 (Pantothenic acid) 0.35 mg

Vitamin B6 (Pyridoxine) 0.05 mg

Vitamin B9 (Folate) 5 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 0.01 µg

Vitamin E 0.05 mg

Vitamin K 0.3 µg

Water 88.5 g

Zinc 0.37 mg

Cow’s Milk 1.5%

Semolina Porridge

kcal: 176.7

50 x Gram

(1 g)

Protein 4.35g Fat 0.65g Carbohydrates 38.35g

Semolina Porridge

Nutrients

Ash 0.5 g

Calcium 17 mg

Carbohydrate 76.7 g

Cholesterol 1 mg

Copper 0.1 mg

Fat 1.3 g

Fatty monounsaturated 0.13 g

Fatty polyunsaturated 0.56 g

Fatty saturated 0.18 g

Fiber 2.5 g

Fiber insoluble 1.7 g

Fiber soluble 0.8 g

Fructose 0.1 g

Glicemyc Index 65 µg

Glucose 0.1 g

Iron 0.9 mg

Kcal 340 kcal

Lactose 0.1 g

Magnesium 18 mg

Maltose 0.2 g

Manganese 0.36 mg

Phosphorus 93 mg

Potassium 116 mg

Protein 8.7 g

Salt 0.01 g

Selenium 15 µg

Sodium 3 mg

Starch 75.5 g

Sucrose 0.1 g

Sugar 0.5 g

Vitamin B1 (Thiamin) 0.11 mg

Vitamin B2 (Riboflavin) 0.02 mg

Vitamin B3 (Niacin) 0.74 mg

Vitamin B6 (Pyridoxine) 0.07 mg

Vitamin B9 (Folate) 2 µg

Vitamin E 0.1 mg

Vitamin K 0.3 µg

Water 12 g

Zinc 0.85 mg

Semolina Porridge

Highbush Blueberry

kcal: 20.3

30 x Gram

(1 g)

Protein 0.18g Fat 0.18g Carbohydrates 4.5g

Highbush Blueberry

Nutrients

Ash 0.23 g

Calcium 6 mg

Carbohydrate 15 g

Carotene Beta 32 mg

Cholesterol 1 mg

Fat 0.6 g

Fatty monounsaturated 0.05 g

Fatty polyunsaturated 0.28 g

Fatty saturated 0.03 g

Fiber 2 g

Folate 6 µg

Fructose 4.97 g

Glicemyc Index 53 µg

Glucose 4.88 g

Iron 0.28 mg

Kcal 57 kcal

Lutein 80 µg

Magnesium 6 mg

Manganese 0.34 mg

Omega 3 0.07 g

Omega 6 0.09 g

Phosphorus 12 mg

Potassium 77 mg

Protein 0.6 g

Sodium 1 mg

Sucrose 0.11 g

Sugar 10 g

Vitamin A 3 µg

Vitamin B6 (Pyridoxine) 0.05 mg

Vitamin C (Ascorbic acid) 9.7 mg

Vitamin E 0.57 mg

Vitamin K 19.3 µg

Water 84.21 g

Zeaxanthin 175 µg

Zinc 0.16 mg

Highbush Blueberry

Maple Syrup 2

kcal: 18.3

5 x Gram

(1 g)

Protein 0.1g Fat 0.02g Carbohydrates 4.44g

Maple Syrup 2

Nutrients

Ash 0.3 g

Calcium 96 mg

Carbohydrate 88.7 g

Chlorine 55 mg

Cholesterol 1 mg

Copper 0.03 mg

Fat 0.3 g

Fatty monounsaturated 0.1 g

Fatty polyunsaturated 0.1 g

Fatty saturated 0.01 g

Fatty trans 1 g

Fiber 1 g

Fructose 40 g

Glicemyc Index 54 µg

Glucose 35 g

Iron 0.1 mg

KJ 1088 kJ

Kcal 260 kcal

Magnesium 30 mg

Manganese 0.66 mg

Natron 15 g

Omega 6 0.09 g

Phosphorus 2.6 mg

Potassium 85 mg

Protein 2 g

Salt 0.03 g

Selenium 0.8 µg

Sodium 10 mg

Sucrose 2.3 g

Sugar 77.3 g

Sugar added 77.3 g

Total sugar alcohols 1 g

Vitamin B1 (Thiamin) 0.02 mg

Vitamin B2 (Riboflavin) 0.97 mg

Vitamin B3 (Niacin) 0.22 mg

Vitamin B5 (Pantothenic acid) 0.05 mg

Vitamin B6 (Pyridoxine) 0.01 mg

Vitamin B9 (Folate) 1 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin E 0.1 mg

Vitamin K 280 µg

Water 42.4 g

Zinc 2.6 mg

Maple Syrup 2

Sesame Seeds

kcal: 33.6

1 x Teaspoon

(5 g)

Protein 1.16g Fat 3g Carbohydrates 0.5g

Sesame Seeds

Nutrients

Alanine 0.9 g

Arginine 2.5 g

Ash 4.9 g

Beta-sitosterol 220 mg

Calcium 114 mg

Carbohydrate 10 g

Cholesterol 1 mg

Copper 1.3 mg

Cysteine 0.3 g

Fat 59.9 g

Fatty monounsaturated 18.69 g

Fatty polyunsaturated 21.78 g

Fatty saturated 6.66 g

Fatty trans 0.1 g

Fiber 7.9 g

Fiber insoluble 6 g

Fiber soluble 1.9 g

Fructose 0.1 g

Glucose 0.1 g

Glutamic acid 4.3 g

Glycine 1.2 g

Histidine 0.6 g

Iron 5.9 mg

Isoleucine 0.8 g

KJ 2638 kJ

Kcal 631 kcal

Lactose 1 g

Leucine 1.6 g

Lignin 0.1 g

Lysine 0.6 g

Magnesium 377 mg

Manganese 1.42 mg

Methionine 0.5 g

Omega 3 0.3 g

Omega 6 21.78 g

Oxalic acid 1.4 mg

Phenylalanine 1.1 g

Phosphorus 775 mg

Phytosterols 400 mg

Potassium 387 mg

Proline 0.8 g

Protein 23.2 g

Salt 0.03 g

Selenium 34.4 µg

Serine 1.1 g

Sodium 13 mg

Starch 4.3 g

Sucrose 0.2 g

Sugar 0.3 g

Threonine 0.7 g

Tryptophan 0.4 g

Tyrosine 0.7 g

Valine 1.1 g

Vitamin A 2 µg

Vitamin B1 (Thiamin) 0.78 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.45 mg

Vitamin B3 (Niacin) 7.5 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.79 mg

Vitamin B7 (Biotin) 9.6 mg

Vitamin B9 (Folate) 97 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin D3 1 µg

Vitamin E 2.53 mg

Vitamin K 13.5 µg

Water 4.7 g

Zinc 2.79 mg

Sesame Seeds

Flaxseed

kcal: 28.4

1 x Teaspoon

(5 g)

Protein 0.91g Fat 2.11g Carbohydrates 1.44g

Flaxseed

Nutrients

Alpha Linolenic Acid 22.81 g

Arginine 2.1 g

Ash 3.71 g

Beta-Glucan 0.8 g

Boron 1 mg

Calcium 255 mg

Carbohydrate 28.88 g

Chloride 50 mg

Cholesterol 1 mg

Chromium 1 µg

Cobalt 1 µg

Copper 1.22 mg

Fat 42.16 g

Fatty monounsaturated 7.52 g

Fatty polyunsaturated 28.73 g

Fatty saturated 3.66 g

Fatty trans 0.03 g

Fiber 27.3 g

Fiber insoluble 19.1 g

Fiber soluble 8.2 g

Fluoride 1 mg

Glicemyc Index 35 µg

Glutamine 3.6 g

Iodine 1 µg

Iron 5.73 mg

KJ 2234 kJ

Kcal 534 kcal

Lignin 8.5 g

Linoleic Acid 5.91 g

Lutein + zeaxanthin 0.02 mg

Magnesium 392 mg

Manganese 2.48 mg

Molybdenum 1 µg

Nickel 1 mg

Oleic Acid 7.52 g

Omega 3 22.81 g

Omega 6 5.91 g

Palmitic Acid 3.1 g

Phosphorus 642 mg

Phytosterols 146 mg

Potassium 813 mg

Protein 18.29 g

Protein Animal 1 g

Protein Plant 18.29 g

Salt 30 g

Selenium 25.4 µg

Silica 1 mg

Sodium 30 mg

Starch 0.5 g

Stearic Acid 0.56 g

Sugar 1.5 g

Sugar added 1 g

Sulfur 1 mg

Total Carbohydrates 28.88 g

Total Fat 42.16 g

Total Protein 18.29 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 1.64 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.16 mg

Vitamin B3 (Niacin) 3.08 mg

Vitamin B5 (Pantothenic acid) 0.98 mg

Vitamin B6 (Pyridoxine) 0.47 mg

Vitamin B7 (Biotin) 1 mg

Vitamin B9 (Folate) 87 µg

Vitamin C (Ascorbic acid) 0.6 mg

Vitamin D 1 µg

Vitamin E 0.31 mg

Vitamin K 4.3 µg

Water 6.96 g

Zinc 4.34 mg

Flaxseed

372 kcal

Protein 13.5g

Fat 8.96g

Carbs 59.23g

Fiber 0g

Recipe preparation steps

Kaszkę gotuje na mleku wraz z siemieniem lnianym. Przelewam do miski, posypuję sezamem, borówkami i polewam syropem klonowym.

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Alanine	0.05 g	0.05 g
Alpha Linolenic Acid	1.14 g	1.14 g
Arginine	0.24 g	0.24 g
Ash	2.18 g	2.18 g
Beta-Glucan	0.04 g	0.04 g
Beta-sitosterol	11 mg	11 mg
Boron	0.05 mg	0.05 mg
Calcium	273.55 mg	273.55 mg
Carbohydrate	59.23 g	59.23 g
Carotene Beta	9.6 mg	9.6 mg
Chloride	202.5 mg	202.5 mg
Chlorine	2.75 mg	2.75 mg
Cholesterol	10.95 mg	10.95 mg
Chromium	0.45 µg	0.45 µg
Cobalt	0.05 µg	0.05 µg
Copper	0.2 mg	0.2 mg
Cysteine	0.02 g	0.02 g
Fat	8.96 g	8.96 g
Fatty monounsaturated	2.1 g	2.1 g
Fatty polyunsaturated	2.98 g	2.98 g
Fatty saturated	2.53 g	2.53 g
Fatty trans	0.16 g	0.16 g
Fiber	5.67 g	5.67 g
Fiber insoluble	4.11 g	4.11 g
Fiber soluble	2.91 g	2.91 g
Fluoride	4.05 mg	4.05 mg
Folate	1.8 µg	1.8 µg
Fructose	3.55 g	3.55 g
Glicemyc Index	114.85 µg	114.85 µg
Glucose	3.27 g	3.27 g
Glutamic acid	0.22 g	0.22 g
Glutamine	0.58 g	0.58 g
Glycine	0.06 g	0.06 g
Histidine	0.03 g	0.03 g
Iodine	30.05 µg	30.05 µg
Iron	1.33 mg	1.33 mg
Isoleucine	0.04 g	0.04 g
Lactose	9.7 g	9.7 g
Leucine	0.78 g	0.78 g
Lignin	0.44 g	0.44 g
Linoleic Acid	0.3 g	0.3 g
Lutein	24 µg	24 µg
Lutein + zeaxanthin	0 mg	0 mg
Lysine	0.57 g	0.57 g
Magnesium	74.75 mg	74.75 mg
Maltose	0.1 g	0.1 g
Manganese	0.54 mg	0.54 mg
Methionine	0.03 g	0.03 g
Molybdenum	10.05 µg	10.05 µg
Natron	0.75 g	0.75 g
Nickel	0.05 mg	0.05 mg
Oleic Acid	0.38 g	0.38 g
Omega 3	1.22 g	1.22 g
Omega 6	1.48 g	1.48 g
Oxalic acid	0.07 mg	0.07 mg
Palmitic Acid	0.16 g	0.16 g
Phenylalanine	0.06 g	0.06 g
Phosphorus	315.08 mg	315.08 mg
Phytosterols	27.3 mg	27.3 mg
Potassium	427.35 mg	427.35 mg
Proline	0.04 g	0.04 g
Protein	13.5 g	13.5 g
Protein Animal	0.05 g	0.05 g
Protein Plant	0.91 g	0.91 g
Salt	1.72 g	1.72 g
Selenium	13.13 µg	13.13 µg
Serine	0.06 g	0.06 g
Silica	0.05 mg	0.05 mg
Sodium	94.45 mg	94.45 mg
Starch	38 g	38 g
Stearic Acid	0.03 g	0.03 g
Sucrose	0.61 g	0.61 g
Sugar	17.22 g	17.22 g
Sugar added	3.92 g	3.92 g
Sulfur	0.05 mg	0.05 mg
Threonine	0.04 g	0.04 g
Total Carbohydrates	1.44 g	1.44 g
Total Fat	2.11 g	2.11 g
Total Protein	0.91 g	0.91 g
Total sugar alcohols	2.05 g	2.05 g
Tryptophan	0.11 g	0.11 g
Tyrosine	0.04 g	0.04 g
Valine	0.06 g	0.06 g
Vitamin A	41.05 µg	41.05 µg
Vitamin B1 (Thiamin)	0.24 mg	0.24 mg
Vitamin B12 (Cobalamin)	0.9 µg	0.9 µg
Vitamin B2 (Riboflavin)	0.43 mg	0.43 mg
Vitamin B3 (Niacin)	1.11 mg	1.11 mg
Vitamin B4 (Choline)	30 mg	30 mg
Vitamin B5 (Pantothenic acid)	0.76 mg	0.76 mg
Vitamin B6 (Pyridoxine)	0.22 mg	0.22 mg
Vitamin B7 (Biotin)	0.53 mg	0.53 mg
Vitamin B9 (Folate)	20.25 µg	20.25 µg
Vitamin C (Ascorbic acid)	5.04 mg	5.04 mg
Vitamin D	0.12 µg	0.12 µg
Vitamin D3	0.05 µg	0.05 µg
Vitamin E	0.48 mg	0.48 mg
Vitamin K	21.44 µg	21.44 µg
Water	210.97 g	210.97 g
Zeaxanthin	52.5 µg	52.5 µg
Zinc	1.71 mg	1.71 mg