Apple Sesame Porridge

Servings
1
Preparation
~
minutes
Cooking
~
minutes
Ratio
28:54:17
PRO:CHO:FAT


This is a high protein variation of the apple and Cinnamon Porridge, with added sesame seeds.

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Apple Sesame Porridge

Nutritional Information
per serving

Energy 494.8kcals
Protein 34.6g
Carbohydrate 67.9g
Starch 32.8g
Sugar 30.6g
Fat 9.4g
Saturates 1.5g
Polyunsaturates 2g
Monounsaturates 1.7g
Trans 0g
Omega 3 37.8mg
Omega 6 1933.6mg
Fibre 9.7g
Cholesterol 4.9mg
Sodium 221.2mg

Athletic Goal Scoring

Post Workout

82 points

Recovery

69 points

Muscle Building

68 points

Carb Loading

49 points

Fat Reduction

42 points

Endurance Training

29 points

Ingredients

Milk, skimmed, non fat
200ml
Apple
1 medium (182g)
Porridge Oats
3 spoon (45g)
Whey Protein Concentrate, unflavoured
1 Medium Scoop (25g)
Sesame seeds
1 tbsp (9g)
Cinnamon
½ tsp (1g)

Preparation

1
Blend the apple with the milk and cinnamon until smooth.
2
Add the oats and whey to a pan, and pour in the milk mixture. Heat gently until the desired consistency.
3
Transfer to a bowl and add the sesame seeds.

Nutritional Analysis

Vitamin Profile
Vitamin A
1624.71iu
Vitamin C
2.04mg
Vitamin D
0iu
Vitamin E
0.28mg
Vitamn K
1.17mcg
Thiamin
1.02mg
Riboflavin
0.76mg
Niacin
8.04mg
Pantothenic Acid
1.11mg
Vitamin B6
0.79mg
Biotin
0mcg
Folic Acid
18.79mcg
Vitamin B12
0.8mcg
Vitamin scoring based on RDA of adult

Mineral Profile
Calcium
577.17mg
Iron
14.57mg
Magnesium
116.29mg
Phosphorus
450.05mg
Potassium
539.98mg
Zinc
3.1mg
Copper
0.55mg
Manganese
1.71mg
Selenium
16.8mcg
Sodium
221.19mg
Mineral scoring based on RDA of adult

Amino Acid Profile
Tryptophan
562.41mg
Threonine
2215.3mg
Isoleucine
2304.88mg
Leucine
3865.75mg
Lysine
3297.39mg
Methionine+Cystine
1715.02mg
Phenylalanine+Tyrosine
2678.67mg
Valine
2339.59mg
Histidine
785.89mg
Amino Acid RDAs based on a 100kg adult

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