Flax Meal Peanut Butter Hot Cereal

By Verywell Editor
Updated December 09, 2018
Close-Up Of Flaxseed In Bowl
Michelle Arnold / EyeEm / Getty Images
Total Time: 5 min
Prep Time: 3 min
Cook Time: 2 min
Servings: 1

Nutrition Highlights (per serving)

390 calories
33g fat
16g carbs
14g protein
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Nutrition Facts
Servings: 1
Amount per serving  
Calories 390
% Daily Value*
Total Fat 33g 42%
Saturated Fat 5g 25%
Cholesterol 0mg 0%
Sodium 125mg 5%
Total Carbohydrate 16g 6%
Dietary Fiber 12g 43%
Total Sugars 4g  
Includes 2g Added Sugars 4%
Protein 14g  
Vitamin D 0mcg 0%
Calcium 113mg 9%
Iron 3mg 17%
Potassium 547mg 12%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This flax meal peanut butter hot cereal recipe is a healthy way to start your day. It has 10 grams of fiber, one-third of which is soluble, which is good for you, but that's a lot of fiber all at once. If you are not used to a lot of fiber, you may not want to eat a whole recipe of this. (The recipe is easily cut in half.)

That said, it's delicious and quick to make, and will help you get through the morning.

Ingredients

  • 1/4 cup flax seed meal
  • 1/2 cup water (boiling)
  • 2 tablespoons peanut butter
  • 1/4 teaspoon cinnamon

Preparation

  1. In a heatproof cereal bowl, place flax seed meal. Pour boiling water over and stir well.

  2. Stir in peanut butter and cinnamon.

  3. Let thicken for 1 to 2 minutes. Eat.

Flax Seed Tips

If you've never used flax seeds as part of your diet, here are some things to consider:

  • There is so much soluble fiber in flax, it is important to drink plenty of water, otherwise, constipation might result.
  • If you aren't used to a high-fiber diet, start slowly.
  • In order to get the full benefit everything flax has to offer, you need to grind whole seeds or purchase flax seed already ground (flax seed meal).
  • For people who can't or choose not to eat eggs, flax is a good egg substitute. It's often used in baked goods because the soluble fiber adds structure to the food.
  • Grinding about 2/3 to 3/4 cup of flax seed will yield 1 cup of flax meal.

Eating Flax Seed

If you're not sure how to start incorporating flax seeds into your diet, try these suggestions:

  • Raw or toasted: Sprinkle over cottage cheese, ricotta, yogurt, breakfast cereal, and put in shakes (thickens them somewhat).
  • Cooked in a hot cereal: As in this peanut butter cereal recipe or hot pumpkin cereal.
  • Cooked into other foods: For example, meatloaf, meatballs, or casseroles.

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