Chia seed porridge: recipe available on keto and LCHF, vitamins and minerals in the dish, macronutrients (calories, proteins, fats, carbohydrates), and index values

	Cooking	5
		10
	Blend with a blender	5
	Cooking	5
25

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

Nutrient	% of RDA
E	2727275842
B1	7861541
C	7982611
B6	6641331
B3	6751251
B2	5651121

Nutrient	% of RDA
Antioxidants	43565197826
Prebiotics	40404081?40
Flavonoids	19161528?2
Manganese	18232128188
Calcium	171717171714
Fibers	13191719?12
Iron	12541072
Phosphorus	1111111584
Chlorine	10101013103
Sodium	8881574
Magnesium	81092554

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	911321031617248
Oleic acid (Omega-9)	15191727?21
Linoleic acid (Omega-6)	15222037?44

Nutrient	% of RDA
Tryptophan	6882031

Allowed on diets
Keto
Paleo
Mediterranean

Kitchen: Mediterranean

Inventory: Blender

Difficulty: simple

556

Digestion time: 2 hour

Combine chia seeds (20 g), a pinch of salt, and cinnamon with almond milk (150 ml). Mix thoroughly and let the mixture sit for 10 minutes.

Transfer the resulting mass to a blender or food processor. Blend the ingredients until smooth.

If you prefer a cold porridge, simply place the mixture in a bowl and add blueberries (30 g) and raspberries (50 g).

If you prefer a warm version, heat the mixture in a saucepan first.

Health benefits
Enhancing brain function and memory

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	Ingredient	Qty, g
	Almond milk (unsweetened)
	Raspberry
	Bilberry
	Chia seeds ↺
	Cooking salt
	Cinnamon

	Product release:	252
	Maintain proportions	Restore to default

Add a dish to the menu

Proteins	2.3
Digestible proteins	1.1
Fats	3.2
Net carbohydrates	3.6
Calories	68 kcal
Indexes
Glycemic index	26.2
Glycemic load	1.5
Insulin index, II	29.4
Disease inflammatory index, DII	-0.43
Antioxidant, ORAC	3 633

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