Buckwheat Coconut Porridge

  1. Nutrition
  2. Recipes
Prep 5 minutes Cooking 0 Hour-10 Minute Easy 4 servings

Ingredients

Amount Ingredient
1 cups Creamy Buckwheat Hot Cereal
2/3 teaspoons Cinnamon
0.25 tsp Salt
1/4 cups Peanut Butter, Natural, Creamy
1/2 cups Coconut Cream, Organic
1/4 cups, chopped Cranberries, Raw
1/4 cups, halves Pecans
1/8 cups Hempseed, Raw, Shelled
1/4 cups Pure Maple Syrup

Steps

1 Bring 3 cups of water to a boil in a medium saucepan.
2 Add the cereal, cinnamon, and salt.
3 Reduce the heat to medium low and cover. Cook for 8 minutes, stirring occasionally, until all the water is absorbed.
4 Stir in peanut butter and coconut cream.
5 Serve in two bowls and garnish with the cranberries, pecans, hempseed, and maple syrup.

Nutrition

Breakfast Dairy Fee Gluten Free Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 449.59 kcal 15%
Protein 9.26 g 19%
Total lipid (fat) 23.78 g 37%
Carbohydrate, by difference 52.02 g 17%
Fiber, total dietary 3.67 g 15%
Sugars, total 14.46 g  
Minerals
Calcium, Ca 38.1 mg 4%
Iron, Fe 3.52 mg 20%
Sodium, Na 209.87 mg 9%
Vitamins
Vitamin C, total ascorbic acid 1.04 mg 2%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 0.44 µg  
Vitamin E (alpha-tocopherol) 0.18 mg 1%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 6.86 g  
Fatty acids, total polyunsaturated 5.66 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 450
% Daily Value*
Total Fat 24g 37%
Saturated Fat 10g 48%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 210mg 9%
Total Carbohydrate 52g 17%
Dietary Fibers 4g 15%
Sugars 14g  
Protein 9g 19%
Vitamin D 0µg  
Calcium 38mg 4%
Iron 4mg 20%
Potassium 122mg 3%
Nutrient Per Serving RDA%
Proximates
Water 6.26 g 0%
Calories (Energy) 449.59 kcal 15%
Energy 195.25 kJ  
Protein 9.26 g 19%
Total lipid (fat) 23.78 g 37%
Ash 0.49 g  
Carbohydrate, by difference 52.02 g 17%
Fiber, total dietary 3.67 g 15%
Sugars, total 14.46 g  
Sucrose 0.25 g  
Glucose (dextrose) 0.24 g  
Fructose 0.05 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 0.03 g  
Minerals
Calcium, Ca 38.1 mg 4%
Iron, Fe 3.52 mg 20%
Magnesium, Mg 57.6 mg 14%
Phosphorus, P 141.85 mg 20%
Potassium, K 122.3 mg 3%
Sodium, Na 209.87 mg 9%
Zinc, Zn 0.91 mg 6%
Copper, Cu 0.08 mg 4%
Manganese, Mn 0.35 mg  
Selenium, Se 0.25 µg 0%
Fluoride, F 0.63 µg  
Vitamins
Vitamin C, total ascorbic acid 1.04 mg 2%
Thiamin 0.04 mg  
Riboflavin 0.01 mg  
Niacin 0.08 mg  
Pantothenic acid 0.07 mg  
Vitamin B-6 0.02 mg 1%
Folate, total 1.45 µg  
Folic acid 0 µg  
Folate, food 1.45 µg  
Folate, DFE 1.45 µg  
Choline, total 2.92 mg 1%
Betaine 0.07 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 0.44 µg  
Retinol 0 µg  
Carotene, beta 4.77 µg  
Carotene, alpha 0 µg  
Cryptoxanthin, beta 0.98 µg  
Vitamin A, IU 8.76 IU 0%
Lycopene 0.05 µg  
Lutein + zeaxanthin 8.03 µg  
Vitamin E (alpha-tocopherol) 0.18 mg 1%
Vitamin E, added 0 mg  
Tocopherol, beta 0.02 mg  
Tocopherol, gamma 1.55 mg  
Tocopherol, delta 0.03 mg  
Tocotrienol, alpha 0 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 0.66 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 9.55 g 48%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0 g  
15:0 0 g  
16:0 0.27 g  
17:0 0 g  
18:0 0.11 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 6.86 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0 g  
17:1 0 g  
18:1 undifferentiated 2.51 g  
18:1 c 0 g  
18:1 t 0 g  
20:1 0.01 g  
22:1 undifferentiated 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 5.66 g  
18:2 undifferentiated 1.28 g  
18:3 undifferentiated 0.06 g  
18:3 n-3 c,c,c (ALA) 0 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 0.08 mg  
Stigmasterol 0.19 mg  
Campesterol 0.37 mg  
Beta-sitosterol 7.24 mg  
Amino Acids
Tryptophan 0.01 g  
Threonine 0.02 g  
Isoleucine 0.02 g  
Leucine 0.04 g  
Lysine 0.02 g  
Methionine 0.01 g  
Cystine 0.01 g  
Phenylalanine 0.03 g  
Tyrosine 0.02 g  
Valine 0.03 g  
Arginine 0.08 g  
Histidine 0.02 g  
Alanine 0.03 g  
Aspartic acid 0.07 g  
Glutamic acid 0.12 g  
Glycine 0.03 g  
Proline 0.03 g  
Serine 0.03 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg