100g porridge oats
Enough water to cover oats
150g berries (blueberries, raspberries, strawberries, frozen is ok)
½ tsp ground cinnamon (or to taste)
1 tbsp mixed seeds (pumpkin, sesame, sunflower, linseeds, chia seeds)
Soak porridge oats overnight, this speeds up cooking time and make the oats easier to digest.
Cook as per pack instructions.
Add more water/skimmed milk or milk of choice while cooking (200mls).
When serving add berries, seeds, cinnamon. If berries are bitter add half tsp of xylitol to sweeten.
Cinnamon is important for blood sugar balancing which regulates appetite so use it liberally in cooking.
Oats are a great way to start the day with slow releasing carbohydrates that make you feel fuller for longer. Also contains important soluble fibre for digestive health and cholesterol lowering. Naturally low in sugar.
Seeds are the protein source that will make you feel fuller for longer after breakfast, vary the seeds to obtain the nutritional benefits that each one bring, pumpkin, chia and linseed are a good source of omega 3 fats while sesame is a good calcium source.
Porridge can get boring every day so here are some optional extras to make it different every day.
Try desiccated coconut instead of cinnamon, goji berries instead of blueberries
1 tbsp of a protein powder (whey or plant based) or super greens mix will supercharge your porridge.
Millet, quinoa and buckwheat flakes can be used instead of porridge oats which are highly nutritious gluten free grains. (Available in your local health food shop)