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Creamy DASH Millet Flake Porridge in Almond Milk with Crunchy Nuts and Dried Apricots
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Creamy DASH Millet Flake Porridge in Almond Milk with Crunchy Nuts and Dried Apricots

Hypertension (DASH) Heart healthy Breakfast Vegan Gluten-free DASH Diet Hypertension Heart Health Weight Loss Healthy Fats
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
15 min
Number of portions
1
Cena (Lidl)
$1.67
Cost of one portion
$1.67
Number of ingredients needed for preparation
5
Total calories
247
Calories per 1 portion
247 kcal
Amount of protein per portion
5g
Amount of fat per portion
13g
Amount of carbohydrates per portion
27g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Millet Flakes

Millet Flakes

#DASH Diet #Heart Health #Millet #Vegan #Vegetarian
1 Tablespoon (1 Tablespoon (10 g)) • 36 kcal • $0.02
Millet
B: 1g
T: 0.4g
W: 7.1g
36 kcal
Almond Drink

Almond Drink

#DASH Diet #Heart Health #Almond Beverage #Almond #Drink
0.33 Cup (0.33 Cup (100 g)) • 56 kcal • $1.12
Nuts Tree nuts
B: 1.5g
T: 3.2g
W: 5.4g
56 kcal
Hazelnuts

Hazelnuts

#DASH Diet #Heart Health #Hypertension #Healthy Diet #Weight Loss
0.25 Handfull (0.25 Handfull (7.5 g)) • 51 kcal • $0.11
Nuts Tree nuts
B: 1.1g
T: 4.7g
W: 1.1g
51 kcal
Walnuts

Walnuts

#Walnuts #Vegan #Vegetarian #Gluten-free #Lactose-Free
2 Piece (2 Piece (8 g)) • 54 kcal • $0.12
Tree nuts Birch Pollen-Related Oral Allergy Syndrome Nuts
B: 1.3g
T: 4.8g
W: 1.4g
54 kcal
Dried Apricots 2

Dried Apricots 2

#DASH Diet #Heart Health #Dried Apricots #Vegan #Vegetarian
2 Piece (2 Piece (20 g)) • 49 kcal • $0.30
Sulphites Apricot
B: 0.5g
T: 0.1g
W: 11.6g
49 kcal

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Supermarket Chain Price Comparator — Creamy DASH Millet Flake Porridge in Almond Milk with Crunchy Nuts and Dried Apricots

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Cheapest Aldi
1,52 € / 1 portion
Calculate for portions:
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Cost of one portion ( 1 portion ) 1,52 €
100 kcal 0,61 €
20 g protein 5,65 €
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Aldi Cheapest
1,52 € 1,52 € 3,04 € 6,08 €
Lidl +1%
1,54 € 1,54 € 3,08 € 6,16 €
Tesco +10%
1,67 € 1,67 € 3,34 € 6,68 €
Carrefour +13%
1,72 € 1,72 € 3,44 € 6,88 €
SPAR +16%
1,77 € 1,77 € 3,54 € 7,08 €

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Recipe Summary & Culinary Insights

Creamy DASH Millet Flake Porridge in Almond Milk with Crunchy Nuts and Dried Apricots – a clinical DASH diet recipe supporting weight management and cardiovascular health. One serving provides 228 kcal, 4.8 g protein, 11.2 g fat, and 28.7 g carbohydrates (GI 42, GL 10.9). Prep time: 15 min.

Recipe preparation steps

1
Pour the almond milk into a small saucepan, stir in the millet flakes, and simmer over low heat for a few minutes, stirring frequently until creamy.
2
Meanwhile, finely chop the hazelnuts and walnuts on a cutting board and dice the dried apricots into small pieces.
3
Near the end of cooking, fold the chopped nuts and dried apricots into the porridge, heat briefly together, and spoon into a serving bowl.

Prepared without added table salt, this dish is naturally rich in potassium, magnesium, calcium, dietary fiber, and vascular antioxidants that promote satiety, healthy weight management, and optimal blood pressure.

Contains allergens 14
Millet Tree nuts Birch Pollen-Related Oral Allergy Syndrome Nuts Sulphites Apricot Stone Fruit Rosaceae fruits Millet Nuts Tree nuts Birch Pollen-Related Oral Allergy Syndrome Sulphites Apricot

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
247 kcal
Protein
5.4g
Fat
13.3g
Carbs
26.7g
Creamy DASH Millet Flake Porridge in Almond Milk with Crunchy Nuts and Dried Apricots
Bio-Analysis Recipe

Creamy DASH Millet Flake Porridge in Almond Milk with Crunchy Nuts and Dried Apricots

247 kcal B: 5.4g T: 13.3g W: 26.7g
Glycemic Load
IG 65 ŁG 17
Moderate
Workout Window
30-60 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 70 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 15 µU/mL 23 µU/mL 25 µU/mL 21 µU/mL 15 µU/mL 10 µU/mL 8 µU/mL 6 µU/mL 86 mg/dL 101 mg/dL 112 mg/dL 115 mg/dL 110 mg/dL 102 mg/dL 94 mg/dL 88 mg/dL 86 mg/dL 115 mg/dL
Clinical Insight (Glycemic Model) Moderate glycemic load (GL 14.6) leads to a controlled glucose rise up to ~115 mg/dL followed by a gradual return to baseline.
Glycemic Load (GL) Moderate
14.6 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
115
mg/dL
P+F+Fiber buffer
0.94
🛡️ Glycemic buffering in this meal
Protein (5.4 g), fat (13.3 g), and dietary fiber (4.2 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 22.5 g
Simple sugars: 11.5 g Slowing fiber: 4.2 g
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