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Velvety DASH Millet Porridge Cooked in 1.5% Milk with Fresh Raspberries
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Velvety DASH Millet Porridge Cooked in 1.5% Milk with Fresh Raspberries

Hypertension (DASH) Heart healthy Breakfast Gluten-free Vegetarian DASH Diet Hypertension Heart Health Millet Berry
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
20 min
Number of portions
1
Cena (Lidl)
$0.45
Cost of one portion
$0.45
Number of ingredients needed for preparation
3
Total calories
327
Calories per 1 portion
327 kcal
Amount of protein per portion
13g
Amount of fat per portion
5g
Amount of carbohydrates per portion
58g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Millet Groats

Millet Groats

#DASH Diet #Heart Health #Millet #Vegan #Vegetarian
50 Gram (50 Gram) • 178 kcal • $0.10
Millet Oats
B: 5.3g
T: 1.5g
W: 35.8g
178 kcal
Cow’s Milk 1.5%

Cow’s Milk 1.5%

#Healthy Diet #Heart-healthy Foods #Nutrition
200 Mililiter (200 Mililiter (200 g)) • 94 kcal • $0.18
Milk Lactose
B: 6.8g
T: 3g
W: 10g
94 kcal
Raspberries

Raspberries

#Raspberries
100 Gram (100 Gram) • 56 kcal • $0.17
Rosaceae fruits Salicylates
B: 1.3g
T: 0.3g
W: 12g
56 kcal

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Supermarket Chain Price Comparator — Velvety DASH Millet Porridge Cooked in 1.5% Milk with Fresh Raspberries

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
0,41 € / 1 portion
Calculate for portions:
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Cost of one portion ( 1 portion ) 0,41 €
100 kcal 0,13 €
20 g protein 0,61 €
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Aldi Cheapest
0,41 € 0,41 € 0,82 € 1,64 €
Lidl
0,41 € 0,41 € 0,82 € 1,64 €
Tesco +10%
0,45 € 0,45 € 0,90 € 1,80 €
Carrefour +12%
0,46 € 0,46 € 0,92 € 1,84 €
SPAR +17%
0,48 € 0,48 € 0,96 € 1,92 €

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Recipe Summary & Culinary Insights

Velvety DASH Millet Porridge Cooked in 1.5% Milk with Fresh Raspberries – a clinical DASH diet recipe supporting healthy blood pressure and cardiovascular protection. One serving provides 310.0 kcal, 13.4 g protein, 4.8 g fat, and 57.8 g carbohydrates (GI 47.3, GL 23.4). Prep time: 20 min.

Recipe preparation steps

1
Place the millet groats in a fine-mesh sieve and rinse first under cold running water and then with boiling water to remove any natural bitterness.
2
Transfer the rinsed millet to a small saucepan, pour in the 1.5% milk, and simmer covered over low heat for about 15 minutes until creamy and tender.
3
Spoon the warm millet porridge into a breakfast bowl and top generously with fresh rinsed raspberries.

Prepared without added table salt, this dish is naturally rich in potassium, magnesium, calcium, soluble fiber, and vascular antioxidants that support optimal blood pressure and LDL cholesterol balance.

Contains allergens 12
Millet Oats Milk Lactose Rosaceae fruits Salicylates Millet Oats Milk Lactose Rosaceae fruits Salicylates

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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
327 kcal
Protein
13.4g
Fat
4.8g
Carbs
57.8g
Velvety DASH Millet Porridge Cooked in 1.5% Milk with Fresh Raspberries
Bio-Analysis Recipe

Velvety DASH Millet Porridge Cooked in 1.5% Milk with Fresh Raspberries

327 kcal B: 13.4g T: 4.8g W: 57.8g
Glycemic Load
IG 65 ŁG 38
High
Workout Window
60-90 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 109 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 28 µU/mL 47 µU/mL 51 µU/mL 41 µU/mL 27 µU/mL 16 µU/mL 10 µU/mL 6 µU/mL 86 mg/dL 116 mg/dL 144 mg/dL 139 mg/dL 125 mg/dL 108 mg/dL 95 mg/dL 91 mg/dL 86 mg/dL 144 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 30.9) may trigger a pronounced glucose peak (~144 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
30.9 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
144
mg/dL
P+F+Fiber buffer
0.58
🛡️ Glycemic buffering in this meal
Protein (13.4 g), fat (4.8 g), and dietary fiber (10.3 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 47.5 g
Simple sugars: 14.4 g Slowing fiber: 10.3 g
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