Assorted sweet porridge

Sweet and refreshing, rich in nutrition. Rich in carbohydrates, protein and vitamins, it is an ideal porridge for pregnant women.

Ingredients for Assorted Sweet Porridge

Main ingredients: 200 grams of millet, 100 grams of rice, 50 grams of mung beans, 50 grams of peanuts, 50 grams of red dates, 50 grams of walnut kernels, 50 grams of raisins, and appropriate amount of brown sugar or white sugar.

How to make assorted sweet porridge

1. Wash millet and rice thoroughly.

2. Wash the mung beans and soak them for half an hour.

3. Wash the peanuts, walnut kernels, red dates and raisins separately.

4. Put the mung beans into the pot, add a small amount of water, and cook until 70% cooked. Then add boiling water into the pot, add rice, millet, peanuts, walnut kernels, red dates, and raisins, stir evenly, and after boiling, use low heat until cooked.

Walnuts, cashews, almonds and other nuts contain a lot of omega-3 fatty acids and monounsaturated and polyunsaturated fats. When you eat them, you can also take in dietary fiber. Like olive oil, nuts also contain a lot of "good" fats.

Whether it’s blueberries, blackberries, or strawberries, as long as you like to eat them, they all contain anti-inflammatory ingredients that can reduce the risk of heart disease and cancer and are beneficial to cardiovascular health.

Lentils, chickpeas, black beans, and kidney beans are all high in fiber and are also rich in omega-3 fatty acids, calcium, and soluble fiber.

The lutein, folic acid, potassium and fiber contained in spinach can help keep the heart healthy. But just eating more vegetables has a good effect on strengthening the heart. Studies have found that people who eat two and a half servings of vegetables a day have a 25% lower risk of heart disease than those who do not eat vegetables.

Flaxseeds are rich in omega-3 and omega-6 fatty acids, and eating them in small amounts can have a huge impact on heart health. A bowl of oatmeal or whole-wheat porridge with a little flaxseed on top is the perfect heart-healthy breakfast.

Soybeans can help lower the cholesterol content in the blood, and the content of saturated fatty acids is very low. It is still an important source of high-quality protein for people to protect their hearts. Eating tofu and drinking soy milk are both good choices. Drinking a cup of soy milk at breakfast can also better supplement the nutrients that oatmeal porridge cannot provide.