Berry sauce

Name: Berry sauce
Cook time: 32 min
Total time: 32 min
Yield: 1 dish
Cuisine: Mediterranean
Ingredients: Raspberry; Water; Chia seeds

A source of antioxidants and vitamins, this berry sauce supports the immune system and improves digestion thanks to chia seeds, which add texture and healthy fats, creating a refreshing taste.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Raspberry	Raspberry	Ingredient quantity for Raspberry in g
Include ingredient: Water	Water	Ingredient quantity for Water in ml
Include ingredient: Chia seeds	Chia seeds ↺	Ingredient quantity for Chia seeds in g

	Product release:	167
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

32
	Mix	30
	Blend with a blender	2

Macronutrients in 100 g

Proteins	2.2
Digestible proteins	1
Fats	2.6
Plaid	6.7
Net carbohydrates	4.2
Fructose	2.6
Calories	72 kcal
Indexes
Glycemic index	16.5
Glycemic load	0.9
Insulin index, II	20.5
Disease inflammatory index, DII	-0.45
Antioxidant, ORAC	4 041

Calories per dayGenderGrowth

Weight loss	Detention	Set
7%	5%	4%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Add more proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
C	1923206931
B6	6641331
B3	6761351
K	5661151
B1	5651131

Minerals

Nutrient	% of RDA
Fructose	??????
Prebiotics	696969137?69
Manganese	263330402612
Fibers	18272427?17
Proanthocyanidins	1818363696
Iron	13641072
Phosphorus	1212121684
Magnesium	912113065
Calcium	666665
Zinc	5751211

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	85124971516845
Linoleic acid (Omega-6)	14201834?40

Amino acids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Vegan dishesSimple

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Inventory: Blender

Kitchen: Mediterranean

476

Servings: 4 (1 serving ≈ 42 gram)

Digestion time: 2 hour

To prepare the berry sauce, you will need the following ingredients:

Fresh raspberries (110 g) or other favorite berries
Chia seeds (12 g)
Vanillin to taste
Hot water (3 tablespoons)

Mix the chia seeds (12 g) with the hot water (3 tablespoons) in a glass. Let the mixture cool so that the seeds can absorb the water and swell.

Once the mixture has cooled, add the raspberries (110 g) and a little vanillin to taste. Using an immersion blender, blend all the ingredients well until smooth.

(1)

Published: 06.08.2024

Updated: 01.09.2025

Author:

Roman Klymenko

15 years on low-carb nutrition

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