American · breakfast

Keto Hemp and Flax Breakfast Porridge

Name: Keto Hemp and Flax Breakfast Porridge
Total time: 5 min
Cuisine: American
Ingredients: 3 tbsp (30 g) hemp hearts; 3 tbsp (21 g) golden flaxseed meal, ground extra fine; 2 tbsp (14 g) blanched almond flour; 2 tbsp (18 g) confectioners Swerve (sweetener); 1 tsp (4 g) chia seeds; 1/2 tbsp (4 g) coconut flour; a pinch of cinnamon; a pinch of salt; 2/3 cup (160 ml) unsweetened vanilla almond milk

Keto Hemp and Flax Breakfast Porridge — from Joe Duff - The Diet Chef's cooking video

Watch how it’s made · 3:35

Video by Joe Duff - The Diet Chef on YouTube · Open on YouTube

5 minServes 2210 kcal a serve

Keto (2.4 g net carbs a serve)
Vegan
Gluten-free ingredients

Contains: Tree nuts. Check labels on stock, sauces and spice mixes.

A warm grain-free porridge of hemp, flax, chia and almond: about 6 g fibre and under 3 g net carbs a serve, no added sugar, and rich in plant omega-3 and magnesium.

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Ingredients 9

3 tbsp (30 g) hemp hearts
3 tbsp (21 g) golden flaxseed meal, ground extra fine
2 tbsp (14 g) blanched almond flour
2 tbsp (18 g) confectioners Swerve (sweetener)
1 tsp (4 g) chia seeds
1/2 tbsp (4 g) coconut flour
a pinch of cinnamon
a pinch of salt
2/3 cup (160 ml) unsweetened vanilla almond milk

Method

Tap a time to watch that step in the video.

Put the hemp hearts, flaxseed meal (blitzed finer if you like a smoother porridge), almond flour, sweetener, chia seeds and coconut flour in a small pot. 1:05
Add a pinch each of cinnamon and salt, then pour in the almond milk. 2:25
Cook over medium-high heat for about 5 minutes, whisking all the time, until it thickens to the consistency you like. Spoon into bowls. 2:44

Tip. The written recipe counts this as 2 servings, though some readers find it makes one hearty bowl. The cook's site suggests topping it with nuts, berries or almond butter.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 2

Energy210 kcal880 kJ

Protein9.4 g19% of a day

Fibre6.1 g22% of a day

Carbohydrate8.6 g2.4 g net · 0.8 g sugars3% of a day

Fat17 g1.6 g saturated22% of a day

Sodium120 mg5% of a day

Where the energy comes from one serve

Net carbs 5%
Protein 19%
Fat 76%

Fits keto: 2.4 g net carbs a serve, with 76% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High254%

4.1 g a serve, mostly from golden flaxseed meal (59%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Magnesium High43%

179 mg a serve, mostly from hemp hearts (59%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin E High28%

4.2 mg a serve, mostly from unsweetened vanilla almond milk (53%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Zinc High22%

2.4 mg a serve, mostly from hemp hearts (63%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Calcium Source17%

219 mg a serve, mostly from unsweetened vanilla almond milk (67%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Iron Source14%

2.5 mg a serve, mostly from hemp hearts (47%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Show the other 9

Potassium9%

400 mg a serve, mostly from hemp hearts (45%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin B69%

0.2 mg a serve, mostly from hemp hearts (58%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Folate8%

31 µg a serve, mostly from hemp hearts (53%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Selenium8%

4.6 µg a serve, mostly from golden flaxseed meal (58%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin D4%

0.8 µg a serve, mostly from unsweetened vanilla almond milk (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin A0%

0.2 µg a serve, mostly from hemp hearts (61%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin C0%

0.2 mg a serve, mostly from hemp hearts (42%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin K0%

0.5 µg a serve, mostly from golden flaxseed meal (85%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Joe Duff - The Diet Chef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.