Porridge is one of our favourite breakfasts in our home. It’s quite quick in preparation, healthy, warm, comforting and satiating. In all its Britishness, unchanged through centuries, it holds a reminiscent simplicity, a reference to the past which I find very appealing.
We like to play around with ingredients and combinations, to keep things nutritionally balanced and flavours versatile and interesting.
We usually combine fruits, nuts and seeds for an extra boost in power and flavour.
Here is a classic version, featuring strawberries, blueberries, almond butter and seeds.
Fresh Berry Breakfast Porridge
1/3 of a cup organic porridge oats
2/3 of a cup plant based milk
A tiny pinch of salt
1 heaped tsp almond butter
3 fresh strawberries chopped
A small handful fresh blueberries
1tsp hulled hemp seeds
1tsp golden linseed
1tsp maple syrup
🍓Place the oats, the milk and a pinch of salt in a small saucepan, over medium heat and bing to a simmer, stirring gently.
🍓Continue for 3-4 minutes, or until the milk is absorbed and the oats are creamy and soft.
🍓Remove from the heat and place in a bowl. Dollop a heaped tsp of almond butter in the centre, scatter the strawberries and the blueberries on top and sprinkle with the hemp seeds and the linseed. Finally, drizzle the maple syrup on top and enjoy!
Oats are a super food. They are a very good source of high quality protein, fibre, especially beta-glucan, and are high in vitamins, minerals and antioxidants. They are the only source of a unique group of antioxidants called avenanthramides, known to have protective effects against heart disease. Here are some of the main vitamin and minerals they offer:
- Manganese: Typically found in high amounts in whole grains, this trace mineral is important for development, growth and metabolism.
- Phosphorus: An important mineral for bone health and tissue maintenance.
- Copper: An antioxidant mineral, important for heart health.
- Vitamin B1: Also known as thiamine, this vitamin is found in many foods, including grains, beans, nuts, fish and meat. It is used by our bodies to turn food into energy.
- Iron: As a component of hemoglobin, a protein responsible for transporting oxygen in the blood, iron is absolutely essential in the human diet.
- Selenium: An antioxidant, important for various processes in the body. Low selenium status has been associated with increased risk of premature death, and impaired immune and mental function.
- Magnesium: Often lacking in the diet, this mineral is important for numerous processes in the body.
- Zinc: A mineral that participates in many chemical reactions in the body and is important for overall health.