Recipes · Finnish · Desserts
Mämmi (Finnish Rye Malt Pudding)
One serving has 282 kcal and 5 g protein, and at least a fifth of a woman's daily need of manganese (67%), copper (24%) and magnesium (21%). Ready in 285 minutes.
- Preparation: 15 min
- Cooking: 270 min
- Makes: 1 serving (234 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 40 g Flour, rye
- 150 g Water
- 15 g Molasses
- 0.5 g Lemon zest
- 0.3 g Salt
- 20 g Cream, heavy
- 8 g Sugar
Method
- Whisk the rye flour into the water gradually to avoid lumps, then stir in the molasses, zest and salt.
- Cook gently over low heat, stirring constantly, for about 15 minutes until thickened into a smooth, dark porridge.
- Pour into a greased baking dish and bake at 130 °C (265 °F) for about 4-5 hours, until dark brown and set with a slightly jelly-like texture.
- Cool completely, then chill.
- Serve cold, in small portions, with a splash of cream and a sprinkle of sugar.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 282 kcal | 13% |
| Carbohydrates | 50 g | |
| Water | 169 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 4.9 g | 10% |
| Tryptophan | 0.06 g | |
| Threonine | 0.16 g | |
| Isoleucine | 0.13 g | |
| Leucine | 0.29 g | |
| Lysine | 0.11 g | |
| Methionine | 0.07 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.22 g | |
| Tyrosine | 0.1 g | |
| Valine | 0.17 g | |
| Histidine | 0.08 g | |
| Fat | 7.8 g | |
| Monounsaturated | 1.9 g | |
| Polyunsaturated | 0.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.51 g | |
| Saturated | 4.7 g | |
| Trans-Fats | 0.25 g | |
| Cholesterol | 22.6 mg | |
| Calcium | 58.9 mg | 6% |
| Copper | 0.22 mg | 24% |
| Iron | 1.8 mg | 10% |
| Magnesium | 64.5 mg | 21% |
| Manganese | 1.2 mg | 67% |
| Phosphorus | 106 mg | 15% |
| Potassium | 389 mg | 8% |
| Selenium | 9.1 µg | 17% |
| Sodium | 134 mg | |
| Zinc | 0.98 mg | 12% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 0.85 mg | 6% |
| Pantothenic acid (vitamin B5) | 0.42 mg | 8% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 14.5 µg | 4% |
| Cobalamin (vitamin B12) | 0.03 µg | 1% |
| Choline | 13.6 mg | 3% |
| Vitamin A | 82.2 µg | 12% |
| Vitamin C | 0.77 mg | 1% |
| Vitamin D (D2 + D3) | 12.6 IU | 2% |
| Vitamin E | 0.76 mg | 5% |
| Vitamin K | 3 µg | 3% |
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
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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