Estonian Kama Porridge: Nutty Blend of Grains and Peas Recipe

Kama is a classic Estonian dish made from a mix of roasted barley, rye, oats, and peas, often enjoyed as a healthy breakfast or snack. Traditionally served with milk or yogurt, it offers a nutty, slightly grainy texture and rich flavor. The combination of grains and legumes makes it a nutritious, filling option, commonly eaten in Estonian households. Kama's history dates back centuries, originally a rural meal due to the availability of the ingredients, but today it's a beloved comfort food across Estonia.

Ingredients:

- 1 cup roasted barley flour  

- 1 cup rye flour  

- 1 cup oat flour  

- 1/2 cup pea flour  

- Milk or yogurt for serving

Instructions:

1. Roast the Barley:

  - Preheat the oven to 350°F (175°C).

  - Spread barley grains on a baking sheet in a single layer.

  - Roast for 10-15 minutes, until golden brown and fragrant. Let cool.

2. Grind the Barley:

  - Grind the cooled barley in a blender/processor until it reaches a fine flour consistency.

3. Mix the Flours:

  - In a large bowl, mix roasted barley flour, rye flour, oat flour, and pea flour until combined.

4. Store or Use:

  - Store in an airtight container for up to several weeks.

  - To serve, mix 1:1 with milk or yogurt and stir until smooth.

5. Serve and Enjoy:

  - Top with fresh berries, nuts, honey, or maple syrup if desired.

Nutrition Value:

1. roasted barley flour (1 cup)  

  - calories: 436  

  - carbohydrates: 91g  

  - protein: 15g  

  - fat: 2g  

  - sodium: 12mg  

  - cholesterol: 0mg  

  - vitamins: rich in vitamin B3 (niacin), vitamin B6  

  - minerals: high in magnesium, phosphorus, and iron  

  - nutritional benefit: supports digestion and heart health, provides essential minerals for bone health  

2. rye flour (1 cup)  

  - calories: 416  

  - carbohydrates: 87g  

  - protein: 14g  

  - fat: 2g  

  - sodium: 2mg  

  - cholesterol: 0mg  

  - vitamins: contains vitamin B6, folate  

  - minerals: rich in manganese, phosphorus, selenium  

  - nutritional benefit: regulates blood sugar, improves digestion, supports immune function and thyroid health  

3. oat flour (1 cup)  

  - calories: 393  

  - carbohydrates: 66g  

  - protein: 17g  

  - fat: 7g  

  - sodium: 3mg  

  - cholesterol: 0mg  

  - vitamins: contains vitamin B1 (thiamine), vitamin E  

  - minerals: high in manganese, magnesium, zinc  

  - nutritional benefit: lowers cholesterol, supports heart health, provides plant-based protein and fiber  

4. pea flour (1/2 cup)  

  - calories: 208  

  - carbohydrates: 40g  

  - protein: 14g  

  - fat: 2g  

  - sodium: 10mg  

  - cholesterol: 0mg  

  - vitamins: high in vitamin C, vitamin K  

  - minerals: rich in iron, magnesium, potassium  

  - nutritional benefit: boosts muscle building, improves digestion, supports blood health and heart function  

5. milk or yogurt (1 cup, varies depending on type)  

  milk:  

  - calories: 149 (whole milk)  

  - carbohydrates: 12g  

  - protein: 8g  

  - fat: 8g  

  - sodium: 98mg  

  - cholesterol: 24mg  

  - vitamins: high in vitamin D, vitamin B12  

  - minerals: calcium, phosphorus, potassium  

  - nutritional benefit: strengthens bones, provides protein, supports red blood cells and neurological function  

  yogurt (plain, low-fat):  

  - calories: 154  

  - carbohydrates: 17g  

  - protein: 13g  

  - fat: 4g  

  - sodium: 172mg  

  - cholesterol: 15mg  

  - vitamins: contains vitamin B2 (riboflavin), vitamin B12  

  - minerals: calcium, potassium, magnesium  

  - nutritional benefit: promotes gut health, strengthens bones, provides protein and calcium