Millet Porridge with Pumpkin Seeds & Fig
Millet cooked soft with milk, dried fig and pumpkin seeds — naturally gluten-free, and the highest magnesium figure in this library.
Millet cooked soft with milk, dried fig and pumpkin seeds — naturally gluten-free, and at ~170 mg the highest magnesium figure in this library.
Ingredients (1 serving)
- Millet — 60 g
- Milk — 200 ml
- Dried fig — 30 g
- Pumpkin seeds — 20 g
Macros per serving
- Calories: 427 kcal
- Protein: 15 g
- Fat: 15 g
- Carbs: 58 g
- Fiber: 7 g
Key micronutrients
- Magnesium — ~170 mg
- Zinc — ~2.5 mg
- Calcium — ~280 mg
Why it earns a spot in the rotation
- ~170 mg of magnesium in one bowl — the highest of any meal here, and most of it comes from the seeds rather than a supplement.
- Millet contains no gluten, which makes this the porridge option when oats are off the table.
- ~280 mg of calcium and ~2.5 mg of zinc, from milk and pumpkin seeds respectively — two minerals that are easy to run short on when breakfast is toast.
- The fig is the only sweetener, and it brings fibre with it rather than displacing it.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
