- 70g oats
- 220ml milk (I love using almond milk)
- 220ml cold water
- 2 tbsp chia seeds
- ¾-1 tsp. cinnamon
- ¼ tsp. ground ginger
- ¼ tsp. stevia or coconut sugar or 1/2 tsp agave, date syrup, maple syrup
- Pinch of salt
- 2 tbsp. protein powder (optional. I use soya bean or pea)
- Cacao-coated goldenberries,
- Cacao Nibs
- Pumpkin Seeds
- Peanut Butter (drizzled)
Oats so good! Porridge…the perfect cold weather breakfast. I love a bowl of porridge, especially on cold crisp mornings when I just want to stay cocooned in my cosy bed. Comforting, wholesome, warming, inexpensive and delicious. I love to vary my toppings and add different spices or super powders to keep things interesting and balance up my diet.
Here I have added a touch of the super spice cinnamon to the base. Cinnamon is high in antioxidants with anti-inflammatory chemicals that help protect against disease and promote a healthy heart. Cinnamon also helps lower blood sugar levels and can improve insulin sensitivity and therefore help prevent diabetes. It also is a natural anti-microbial, antibiotic and anti-fungal agent and so helps to fight infections, making it a terrific super food addition to this porridge.
To add to the nutritional value I have loaded this bowl up with contrasting textures and flavours of crunchy nuts, seeds, cacao nibs, soft banana, cacao-coated goldenberries and fresh juicy berries and pomegranate seeds and an optional peanut butter drizzle. This combination is so deliciously decadent; sweet, nutty, chewy and totally satisfying!
Why oats? (The science bit)
Oats are high in fibre, especially in a compound called beta-glucan, which helps lower cholesterol levels, thereby reducing blood pressure and boosting heart health. It also slows down the speed at which food moves through the digestive tract, thereby retarding the absorption of sugar. This helps stabilise blood sugar levels, making oats a great choice for diabetics.
Oats are also a good source of protein, low in fat, high in fibre and plant lignans, which may help protect against heart disease and hormone-related cancers (like breast, prostate and ovarian cancers).
So what better way to celebrate the cooler weather but with a porridge bowl?
- Put the oats, milk, water, spices, sweetener of choice, salt and protein powder if using, into a saucepan. Stir to combine.
- Cook on a medium heat for 5-8 mins until thick and creamy. Add more water or milk if you like it runnier (I like mine quite thick).
- Divide into two bowls and decorate as desired.