Postpartum

Black Glutinous Rice & Milk Porridge

Name: Black Glutinous Rice & Milk Porridge
Cook time: 10 min
Total time: 10 min
Yield: 1 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#staple

#confinement

#blood_building

#iron

The looker of the confinement-breakfast set — black glutinous rice simmered soft then finished with milk; sweet, iron- and calcium-rich, a popular confinement breakfast.

MumEat recipe

✨

Nutritional Highlights

🦴

35%

DAILY RDI

Calcium

348.1mg

⚡

28%

DAILY RDI

Zinc

3mg

☀️

26%

DAILY RDI

Vitamin D

3.9µg

+ 4 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Black glutinous rice milk porridge is a blood- and calcium-nourishing confinement breakfast, prettily colored.

🔬 Modern Science

Black glutinous rice has iron and anthocyanins; milk adds calcium and protein for lactation — soft and digestible for a postpartum breakfast.

⚠️Moderate evidence

🍳

Instructions

3 steps

Soak black glutinous rice 2 h, simmer 40 min until soft.

Stir in milk before turning off, warm gently 2 min.

💡牛奶后放，别大火久煮。

Add a little rock sugar or red dates.

🌿

Full Nutrition Breakdown

🩸Iron

14%(3.7mg)

⚡Zinc

28%(3mg)

🌿Folate

9%(51.8µg)

Calcium

35%(348.1mg)

Vitamin D

26%(3.9µg)

Vitamin C

6%(4.7mg)

Protein

24%(17.1g)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国哺乳期妇女膳食指南2022》.

哺乳期需增加铁和钙，全谷配奶制品是优质来源。

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