Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Calcium, Iron, Folate, Fibre and Gut health.
- Calcium — Calcium helps build and maintain strong bones and teeth and supports normal muscle and nerve function — important throughout life and particularly around menopause.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Folate — Folate supports healthy cell growth and development, and is especially important in the months before and during pregnancy.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- Gut health — A healthy gut supports digestion, immunity and even mood. Fibre-rich and fermented foods — like yoghurt, oats and legumes — feed the good bacteria that live there.
A warming breakfast built for calcium, iron and folate.
Breakfast · Serves 1 · Ready in 10 min · Rich in Calcium, Iron, Folate, Fibre, Gut health
Ingredients
- ½ cup rolled oats or iron-fortified cereal
- 1 cup milk (or fortified plant milk)
- 1 banana or handful of berries
- 1 tbsp mixed seeds
- Sprinkle of cinnamon
Method
- Cook the oats with the milk until creamy (or pour milk over fortified cereal).
- Top with fruit, seeds and cinnamon.
- Add an extra splash of milk to serve.
Tip: Use an iron-fortified oat or wholegrain cereal and top with milk for the calcium.
Roughly per serve
- Iron: 3.5 mg
- Calcium: 350 mg
- Protein: 14 g
- Folate: 120 µg
- Fibre: 6 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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