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

Nutrient	% of RDA
Tryptophan	6882031

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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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