A warming breakfast built for calcium, iron and folate.
Serves 1 · Ready in 10 min · Rich in Calcium, Iron, Folate
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
- Calcium: 350 mg
- Iron: 3.5 mg
- Folate: 120 µg
- Protein: 14 g
Approximate per-serve estimates from AUSNUT and USDA food-composition data, a general guide, not individual advice.
Check your intake with our calculators
- Short on calcium? Try the Calcium Calculator.
- Short on iron? Try the Iron Intake Calculator.
- Short on folate? Try the Nutrient Reference Values.