Millet & Pumpkin Porridge

Name: Millet & Pumpkin Porridge
Cook time: 8 min
Total time: 8 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#chinese

#morning_sickness

#vegetarian

#staple

A stomach-friendly T1 breakfast — gentle millet and naturally sweet pumpkin go down easy.

MumEat recipe

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Nutritional Highlights

🍊

DAILY RDI

Vitamin C

8mg

🩸

DAILY RDI

Iron

2.4mg

🌿

DAILY RDI

Folate

50µg

+ 3 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Millet-pumpkin porridge is a stomach-nourishing staple eaten before and after birth.

🔬 Modern Science

Millet is digestible and rich in B vitamins; pumpkin adds beta-carotene and potassium — gentle for the bland diet of morning sickness.

⚠️Moderate evidence

🍳

Instructions

3 steps

Rinse millet, peel and cube pumpkin.

Add both with water, boil then reduce heat.

Simmer 20 min until soft; mash pumpkin for a smoother texture.

💡煮到米油浮起最养胃。

🌿

Full Nutrition Breakdown

🍊Vitamin C

9%(8mg)

🦴Calcium

3%(32.4mg)

🩸Iron

9%(2.4mg)

Protein

6%(4.3g)

Folate

8%(50µg)

Zinc

8%(0.9mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国孕期妇女膳食指南2022》.

孕早期建议清淡、易消化主食，少量多餐维持能量。

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