Rhubarb is a super hack to get extra calcium if you don’t enjoy dairy or are trying to maximise your nutrient density while keeping calories low. This recipe combines rhubarb and chia seeds for a thick, tasty porridge topped with crunchy pumpkin seeds.
The chia seeds provide tones of omega 3, vitamins B6 and K1, along with copper, iron, magnesium, manganese, phosphorus and selenium. Pumpkin seeds provide some crunch and even more minerals, while rhubarb adds a ton of calcium and some potassium.
This version is made with water to keep calories low, but you can use coconut milk for a creamier, more luxurious texture.
Scorecard
- Diet Quality Score = 62%
- Satiety Index Score = 55%
- Protein % = 17%
- P:E ratio = 0.5
Macros
One serving provides 190 calories, 8 g of protein, 12 g of fat, and 4 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 2
- 300 g rhubarb, cut into 3 cm lengths
- 2 cups of water
- 1/3 cup of chia seeds
- 2 tbsp pumpkin seeds to serve
Directions
- Place the rhubarb and water in a pot on medium heat and bring to a boil. Turn down low and simmer for 5 minutes.
- Add the chia and stir. Simmer for 5 more minutes.
- Stir the porridge. The rhubarb should be falling apart (if not, cook a few minutes more).
- Turn off the heat and rest for 1 hour so the chia seeds absorb the liquid and expand.
- Spoon the porridge into two bowls and top with pumpkin seeds.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised satiety reports, check out the Macros Masterclass.
