Recipes · Mexican · Beverages
Atole
One serving has 212 kcal and 6 g protein, and at least a fifth of a woman's daily need of riboflavin (35%), thiamin (30%), cobalamin (26%), phosphorus (23%) and calcium (21%). Ready in 20 minutes.
- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (265 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: alcohol, dairy
Ingredients
- 18 g Masa harina
- 140 g Milk, whole
- 90 g Water
- 15 g Sugar, brown
- 1 g Cinnamon
- 0.5 g Vanilla extract
Method
- Whisk the masa harina into the water until completely smooth with no lumps.
- Heat the milk and cinnamon in a pot until steaming.
- Pour in the masa mixture in a steady stream, whisking constantly to prevent lumps.
- Simmer over low heat, stirring often, for 8-10 minutes until thickened to a smooth, drinkable porridge.
- Stir in the brown sugar and vanilla and simmer 2 more minutes.
- Serve hot in a mug.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 212 kcal | 10% |
| Carbohydrates | 36.1 g | |
| Water | 216 mL | |
| Fiber | 1.7 g | 6% |
| Protein | 6 g | 12% |
| Tryptophan | 0.07 g | |
| Threonine | 0.23 g | |
| Isoleucine | 0.28 g | |
| Leucine | 0.61 g | |
| Lysine | 0.41 g | |
| Methionine | 0.15 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.3 g | |
| Tyrosine | 0.27 g | |
| Valine | 0.36 g | |
| Histidine | 0.18 g | |
| Fat | 5.2 g | |
| Monounsaturated | 1.3 g | |
| Polyunsaturated | 0.58 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.47 g | |
| Saturated | 2.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 14 mg | |
| Calcium | 208 mg | 21% |
| Copper | 0.09 mg | 10% |
| Iron | 1.8 mg | 10% |
| Magnesium | 33.6 mg | 11% |
| Manganese | 0.26 mg | 14% |
| Phosphorus | 160 mg | 23% |
| Potassium | 257 mg | 5% |
| Selenium | 7.3 µg | 13% |
| Sodium | 69 mg | |
| Zinc | 0.87 mg | 11% |
| Thiamin (vitamin B1) | 0.33 mg | 30% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 1.9 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.58 mg | 12% |
| Pyridoxine (vitamin B6) | 0.14 mg | 11% |
| Folate (vitamin B9) | 36.4 µg | 9% |
| Cobalamin (vitamin B12) | 0.63 µg | 26% |
| Choline | 22 mg | 5% |
| Vitamin A | 64.5 µg | 9% |
| Vitamin C | 0.04 mg | 0% |
| Vitamin D (D2 + D3) | 71.4 IU | 12% |
| Vitamin E | 0.14 mg | 1% |
| Vitamin K | 0.73 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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