Porridge is the ultimate breakfast comfort food which can be made in many ways to suit everyone, even those on a grain free diet (e.g. my keto porridge). Recipes below.
The different grains:
Oats: liquid to oats ration is 2:1 or 3:1, depending on the consistency you like. Cook for 10 minutes
Quinoa, buckwheat and millet groats: liquid to grain ratio is 3:1, cook for 20 minutes and blend as these grains don create a creamy texture like oats
Grain alternatives include dessicated coconut mixed with ground nuts and chia seeds
Best liquids:
water
coconut milk (my favourite as it´s the most nutritious and creamy)
almond / hazelnut / cashew milk
Porridge do´s and dont´s:
to keep blood glucose balanced, always add a source of fat and protein to your porridge. Cinnamon helps too.
Fat sources: a heaped table spoon of butter, ghee, coconut oil or full fat coconut milk, nuts, seeds and their butters.
Protein sources: protein powder, 0% fat Greek yoghurt, skyr (otherwise, it’s are a source of fat more than protein). In order to use protein powder in your porridge, mix it with a little liquid first so that there are no powdery lumps, and add the mix to the porridge.
All grains should ALWAYS be cooked in liquid and not eaten raw. Bircher muesli / overnight oats, traditional granola and regular muesli are a big no for the gut.
Fresh fruit causes grains to ferment in the gut, especially if you suffer from digestive issues like gas, diarrhoea or constipation. Ripe fresh banana is ok but generally try and use dried or cooked fruit instead.
The keto or butternut squash porridge will be the best choice if you suffer from poor energy and gut issues or have are on a weight loss plan.
Skip oats if you have tendency to build mucus, phlegm, feel congested in general and feel sleepy after eating porridge.
RECIPES
Porridge for constipation
1/2 cup of oats
1 - 1.5 cup of water (chia seeds further thicken the porridge so you may need more liquid)
1 table spoon of coconut oil
3 dried apricots or 2 table spoons of unsweetened apple sauce from a jar
2 tea spoons of chia seeds
Pinch of salt
1/4 tea spoon of cinnamon
Optional: coconut yoghurt and maple syrup to serve
Place oats in water, add chopped apricots or apple sauce. Cook for 10 minutes.
Add chia seeds, coconut oil and salt.
Top up with coconut yoghurt and maple syrup.
Coconut porridge with raspberry compote and flaked almonds
1/2 cup of oats
1/2 cup of coconut milk and 1/2 cup of water
Pinch of salt
1 table spoon of coconut oil
frozen raspberries
a handful of flaked almonds, you can toast them beforehand
Cook oats in coconut milk for 10 minutes, add salt and coconut oil.
To make raspberry compote, cook frozen raspberries until they resemble a chunky jam. If desired, sweeten with honey or xylitol. Leftovers will keeps well in the fridge.
Put cooked oats in a bowl, top with hot or cold raspberry compote and sprinkle with flaked almonds.
Banana and salted peanut cream millet porridge
1/3 cup of millet groats
1/2 cup of coconut milk and 1/2 cup of water
Salt
1/3 tea spoon of cinnamon
1 ripe banana
Peanut butter
Cook miller groats in water and coconut milk for 20 minutes.
Mash 1/2 banana and add it to the porridge along with a pinch of salt and cinnamon.
To make salted peanut cream: blend or whisk well 2 table spoons of peanut butter with 4 table spoons of hot water and a pinch of salt. Keeps well in the fridge for ages.
Place porridge in a bowl, top with 1/2 chopped banana and drizzle with salted peanut cream.
Chocolate quinoa porridge with pears
1/3 cup of quinoa groats
1/2 cup of coconut milk and 1/2 cup of water
1 table spoon of cacao or cocoa powder
pinch of salt
a dash of honey or maple syrup
1 table spoon of butter or ghee
2 cooked pears: peel, chop and place in a pot with a little bit of liquid, cook until soft
Cook quinoa in water and coconut milk for 20 minutes and stir in the remaining ingredients except for pears. Blend if you prefer a creamier consistency.
Place in a bowl and top with cooked pears.
Keto porridge - grain free
¼ cup of dessicated, unsweetened coconut
1/3 cup of assorted nuts
1-2 tea spoons of chia seeds
½ cup of plant based milk or water, use coconut milk if on keto
toppings of choice
1. Finely grind the nuts, chia seeds and coconut using a high speed blender or food processor. You can grind a larger amount and store in an airtight container in the fridge. Serving size is 2 table spoons.
2. Bring water or almond milk to boil.
3. Combine the nut and seed mix with the milk.
5. Enjoy with toppings of choice.
Butternut squash paleo porridge - grain free
500g cooked squash (roasted or steamed)
100ml plant based milk or water
2 table spoons of any nut butter
a pinch of salt
1/2 tea spoon of cinnamon
vanilla extract
Place the squash and water in a saucepan, heat up and mash with a fork.
Add nut butter, cinnamon, salt and vanilla and stir until smooth.
Top with coconut yoghurt and berries or anything else that you like.