Recipes · Estonian · Breakfast
Kama
One serving has 253 kcal and 11 g protein, and at least a fifth of a woman's daily need of manganese (46%), phosphorus (43%), riboflavin (33%), selenium (29%), calcium (25%) and zinc (23%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (248 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 20 g Flour, barley
- 10 g Flour, rye
- 10 g Oats, rolled
- 200 g Buttermilk
- 8 g Sugar
Method
- Toast the barley flour, rye flour and rolled oats separately in a dry pan until fragrant and lightly golden, then blend or grind together into a fine kama flour.
- Whisk the kama flour into the buttermilk until smooth.
- Stir in the sugar to taste.
- Let it sit for a few minutes so the flour softens and thickens the buttermilk slightly.
- Serve chilled in a glass or bowl, as a drink or with a spoon.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 253 kcal | 12% |
| Carbohydrates | 46.8 g | |
| Water | 185 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 11.1 g | 23% |
| Tryptophan | 0.15 g | |
| Threonine | 0.43 g | |
| Isoleucine | 0.49 g | |
| Leucine | 0.93 g | |
| Lysine | 0.72 g | |
| Methionine | 0.25 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.58 g | |
| Tyrosine | 0.45 g | |
| Valine | 0.64 g | |
| Histidine | 0.29 g | |
| Fat | 3.3 g | |
| Monounsaturated | 0.77 g | |
| Polyunsaturated | 0.52 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.46 g | |
| Saturated | 1.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 8 mg | |
| Calcium | 246 mg | 25% |
| Copper | 0.16 mg | 18% |
| Iron | 1.3 mg | 7% |
| Magnesium | 61.3 mg | 20% |
| Manganese | 0.82 mg | 46% |
| Phosphorus | 301 mg | 43% |
| Potassium | 438 mg | 9% |
| Selenium | 15.9 µg | 29% |
| Sodium | 298 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 1.7 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.74 mg | 15% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 18.2 µg | 5% |
| Cobalamin (vitamin B12) | 0.44 µg | 18% |
| Choline | 49.1 mg | 12% |
| Vitamin A | 28 µg | 4% |
| Vitamin C | 2 mg | 3% |
| Vitamin D (D2 + D3) | 2 IU | 0% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 1.4 µg | 2% |
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
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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