Porridge - keeping breakfast simple & wholesome
When the whole world is turned upside down a consistent routine can help us stay healthy, focused and feeling grounded. Keeping up with regular exercise, spending time outside and eating a healthy & balanced diet has been my focus during these lockdown months. I find that the way I start my morning sets up an intention for the day ahead. So my go-to morning routine is yoga practice followed by a wholesome, healthy breakfast. Today I wanted to share with you ideas for the simplest breakfast of all - porridge.
How to make your porridge bowl even more interesting & delicious? Below you can find 3 recipes that I love:
PEAR & PLUM PORRIDGE
INGREDIEnTS:
1 pear
1 plum
handful of blackberries
1 cup porridge oats
1 cup oat milk
1 tablespoon sesame seeds
2 tablespoons chia seeds
1 tablespoon maple syrup
1 tablespoon melted dark chocolate
INSTRUCTIONS:
Cook oats in 1 cup water for around 6 minutes, add oat milk and chia seeds, let slowly simmer on low heat for another 5 minutes or until ready. Keep stirring porridge frequently with wooden spoon while cooking.
In the meantime wash all the fruit, cut pear and plum into bite-size pieces.
When porridge is cooked, serve in bowls topped off with all fruit, sesame seeds, maple syrup, dark chocolate and mint.
HEALTH BENEFITS:
OATS - Oats are a super nutritious, gluten-free wholegrain. They are a great source of healthy carbs and fiber, also rich in protein, vitamins and minerals. Studies show that they have many health benefits, such as helping reduce levels of cholesterol and blood sugar. They are rich in fiber, which increases the feeling of fullness and may help in weight loss. But most importantly, starting the day with oat porridge will keep us energised for the whole morning.
CHIA - Chia are an ancient seed that is rich in fiber, protein, omega-3 fatty acids, vitamins and minerals. They are a superfood definitely worth bringing into the diet, not only for vegetarians and vegans. They have many health benefits, such as: promoting healthy skin, supporting the digestive system, lowering blood pressure, helping build strong bones and muscle, and helping with weight loss.
APPLE & CINAMMON PORRIDGE
INGREDIEnTS:
2 medium apples
1 cup porridge oats
1 cup oat milk
3 tablespoons flax seeds
3 tablespoon crunchy peanut butter
1 tablespoon cinnamon
a few cardamon pods
2 teaspoon raspberry jam
INSTRUCTIONS:
Cook oats and flax seeds in 1 cup water for 6 minutes, stirring frequently.
While porridge is cooking, grate1 and a half apple and cut half apple into pieces to decorate. Grind cardamon seeds until you have fine powder.
Add oat milk, cinnamon, cardamon and grated apple to cooking oats, mix well. Let slowly simmer on low heat another 5 minutes or until ready.
Serve in bowls decorated with cut apple pieces, peanut butter and jam.
HEALTH BENEFITS:
FLAX SEEDS - Flax seeds are a high in fiber food and may be used to help aid digestion and prevent constipation, adding them to your oats will help you stay fuller for longer. They are also rich in protein and omega 3 fatty acids, have ani inflammatory effects and eaten regularly may help in weight loss.
APPLES - Apples are rich in pectin fibre, vitamin C and potassium. Always eat your apples with the skin, as it has the most fibre and can help keep a low cholesterol level. Adding apples to the diet on a regular basis may act as probiotic and help promote a healthy gut.
GOLDEN PORRIDGE
INGREDIEnTS:
1 banana
1 cup porridge oats
1 cup oat milk
150g blueberries
handful of goji berries
1 teaspoon cinnamon
1/2 teaspoon turmeric
handful of cashews
2 teaspoons agave syrup
INSTRUCTIONS:
Cook oats in 1 cup water for around 6 minutes, add oat milk, cinnamon and turmeric, mix well and let slowly simmer on low heat another 5 minutes or until ready. Keep stirring porridge frequently with wooden spoon while cooking.
Slice banana, wash blueberries.
Serve porridge in bowls, decorated with banana, blueberries, cashews, goji berries and agave syrup.
HEALTH BENEFITS:
TURMERIC - Turmeric contains curcumin, which is known for its anti-inflammatory effects and many other health benefits. It helps the body fight infections, has powerful anti-oxidant effects, may help fight degenerative processes of the brain, lower risk of heart disease and some studies even say that it can help prevent cancer.
GOJI BERRIES - These delicious berries will make the perfect snack and topping to your porridge. They are rich in vitamin A and C, may help boost immune system and fight inflammation. The high levels of beta-carotene, responsible for their colour is important for healthy eyes, bones and skin.
I love to explore with my porridge, using toppings depending on my mood. Try being open to new tastes and tune in to your own needs when creating your daily bowl of porridge. Enjoy!