Porridge is a good way to start the day, especially in the colder months. You can also enjoy this recipe as an overnight oats too, if the weather is warmer and you don't fancy a warm breakfast.
Soaking the oats in the milk and cinnamon overnight before cooking can improve the absorption of key nutrients.
Porridge/oats on their own are not necessarily that filling, but you can add a few things to oats to make them a bit more satisfying and keep you going until lunch. By adding in some nuts and seeds, it can really make a difference due to the protein and fat content.
If you are having overnight oats, another option is to stir through some dairy free coconut yoghurt,as well as a tablespoon of chia seeds, which are also a source of fat and protein, which will also help keep you fuller for longer.
Pears provide an excellent source of fiber, and they are also high in vitamin C and K, as well as other antioxidants and potassium. They are generally in season in September to January in the UK.
Time required: Approximately: 15 minutes (including prep and cooking)
50g rolled oats (soak over night - optional)
250ml non-dairy milk
½ tsp ground cinnamon
½ tsp vanilla extract
1 ripe pear, cored
10g pistachios, shelled
40g pomegranate seeds
1 tbsp pumpkin/sesame/sunflower seeds
METHOD (for warm porridge)
1) Mix the oats, milk, cinnamon and vanilla extract together and place in the fridge overnight and continue the next day.
3) Grate the pear into the oat mixture and mix well.
4) Cook for 5-6 minutes until the oats are cooked through.
5) Crush the pistachios with the end of a rolling pin or using a pestle and mortar.
6)Spoon the porridge into a bowl and top with the pistachios, pomegranate and chosen seeds.
For the overnight oats, simply add all the ingredients (and a tablespoon of chia seeds if you like), except for the pomegranate seeds to a glass jar or dish and soak overnight. In the morning, sprinkle over the pomegranate seeds (or berries), a dollop of dairy free yoghurt, or kefi and a sprinkle over some additional seeds and enjoy!
Note: You can also batch cook this recipe and add portions into different containers, so that your breakfast is prepped for a few days in advance, which saves time!
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These blog artlces are written for educational & informational purposes only and are not a subsitute for medical advice.