Discover the perfect breakfast or comforting snack with this Sweet Rye Porridge (Rudzu Puta) recipe. Made from wholesome rye flour, this porridge is sweetened with sugar and infused with aromatic spices. Easy to prepare and incredibly satisfying, it's a classic dish that brings warmth and flavor to your table. Ideal for a cozy morning or a comforting evening meal. Try it today and enjoy a delightful taste of tradition!

Ingredients:

- 1 cup rye flour

- 4 cups water

- 1/4 cup sugar (adjust to taste)

- 1/2 teaspoon ground cinnamon

- 1/4 teaspoon ground nutmeg

- 1/4 teaspoon ground cloves

- 1/4 teaspoon vanilla extract (optional)

- A pinch of salt

Instructions:

- In a medium-sized pot, bring 4 cups of water to a boil.

- Gradually whisk in the rye flour, making sure to prevent lumps from forming.

- Reduce heat to low and cook, stirring frequently, for about 10-15 minutes, or until the mixture thickens to a porridge-like consistency.

- Add the sugar, ground cinnamon, nutmeg, cloves, and salt. Stir well to combine.

- If using, add the vanilla extract for extra flavor.

- Continue to cook for an additional 5 minutes, stirring constantly, until the spices are well incorporated and the porridge is creamy.

- Serve hot, garnished with a sprinkle of additional cinnamon or a drizzle of honey if desired.

Enjoy your Sweet Rye Porridge (Rudzu Puta) as a hearty breakfast or a delightful snack!

Nutritional Values:

Rye Flour:

- Calories: 90

- Carbohydrates: 20g

- Protein: 2.5g

- Fiber: 2g

- Fat: 0.5g

Benefits:

- High Fiber Content: Rye flour is rich in dietary fiber, which supports digestive health and helps maintain a healthy weight.

- Nutrient-Rich: It contains essential minerals like magnesium, phosphorus, and potassium, which are important for overall health.

- Better Blood Sugar Control: The fiber and low glycemic index of rye flour can help regulate blood sugar levels.

Sugar:

- Calories: 48

- Carbohydrates: 12g

- Protein: 0g

- Fiber: 0g

- Fat: 0g

Benefits:

- Energy Boost: Provides a quick source of energy due to its high carbohydrate content.

- Enhances Flavor: Adds sweetness to the porridge, making it more enjoyable.

Note: Excessive sugar consumption should be moderated to avoid health issues like obesity and diabetes.

Ground Cinnamon:

- Calories: 6

- Carbohydrates: 2g

- Protein: 0g

- Fiber: 1g

- Fat: 0g

Benefits:

- Antioxidant Properties: Cinnamon is rich in antioxidants that help combat oxidative stress.

- Anti-Inflammatory: Contains compounds that have anti-inflammatory effects.

- Blood Sugar Regulation: May improve insulin sensitivity and help lower blood sugar levels.

Ground Nutmeg:

- Calories: 12

- Carbohydrates: 2g

- Protein: 0g

- Fiber: 1g

- Fat: 1g

Benefits:

- Digestive Health: Nutmeg can aid in digestion and alleviate gastrointestinal discomfort.

- Anti-Inflammatory: Contains compounds with anti-inflammatory properties.

- Mood Enhancement: May have mood-lifting effects and support cognitive function.

Ground Cloves:

- Calories: 6

- Carbohydrates: 1g

- Protein: 0g

- Fiber: 1g

- Fat: 0g

Benefits:

- Rich in Antioxidants: Cloves are high in antioxidants that help protect cells from damage.

- Anti-Inflammatory: Have anti-inflammatory properties that can benefit overall health.

- Digestive Aid: Can help with digestive issues and support oral health.

Vanilla Extract (optional):

- Calories: 12

- Carbohydrates: 1g

- Protein: 0g

- Fiber: 0g

- Fat: 0g

Benefits:

- Flavor Enhancement: Adds a rich, aromatic flavor to the porridge.

- Antioxidant Properties: Contains some antioxidants that may benefit health.

Salt:

- Sodium: 575mg

Benefits:

- Flavor Enhancement: Enhances the taste of the porridge.

- Electrolyte Balance: Essential for maintaining fluid balance and proper nerve and muscle function.

Note: Excessive salt intake should be limited to avoid health issues like high blood pressure. 

Overall, Sweet Rye Porridge (Rudzu Puta) is a nutritious and comforting dish that benefits from the combined healthful properties of its ingredients.