Eating oats for breakfast, a rich source of fiber, is an effective method to ensure you meet your daily fiber intake. Breakfasts high in fiber are typically more satiating than those low in fiber, helping you feel full for an extended period and potentially reducing the need for pre-lunch snacking.
Ingredients for the basic porridge recipe:
50g porridge oats (quick cook oats, jumbo oats, or rolled oats)
150ml semi-skimmed milk, or any other milk option/alternative of your choice, or even water if you want a lower calorie breakfast
If you wish to utilise your oats, such as for a heartier breakfast or brunch, you can adhere to the following guidelines tailored to achieve your desired porridge texture:
2:1 fluid to oats ratio, which will make the porridge a nice gooey consistency
3:1 fluid to oats ratio (my preference!), which makes it an in-between gooey and runny consistency
4:1 fluid to oats ratio, which will make the porridge a more runny consistency
Cooking instructions
For a creamy porridge, it is best to cook on the hob for a slow and steady approach, bringing the liquid to a boil and then turning the heat down to allow it to simmer for 5 minutes.
To cook in the microwave, I would recommend cooking for 1 minute at a time, and stirring in between each minute, until it's at your preferred temperature and consistency.
This is a basic porridge recipe, to which you can then add 2-3 toppings of your preference. Some options and guidance on serving sizes are provided below:
One medium banana, 1 tablespoon of any nut butter, and a sprinkle of chia seeds
4-5 chopped hazelnuts, 1 tablespoon cocoa nibs, 4-5 chopped dates
8-10 raspberries, 1 tablespoon flaked almonds, 1 teaspoon raspberry jam
1 tablespoon coconut flakes, 1 tablespoon flaked almonds, 1 teaspoon dark chocolate chips
8-10 blueberries, 6-8 chopped walnuts, 1 tablespoon flaxseeds
Be careful when putting toppings on your porridge, as it could lead to unintentionally increasing the calorie content of your meal.
Sweeteners to use and how much I recommend to have:
1 teaspoon cinnamon
1 teaspoon (5ml) honey, maple syrup, date syrup, or any other syrups such as those that are sugar-free
Sprinkle of stevia sugar. Stevia, which is much sweeter than table sugar, is a good substitute. It has no carbohydrates, no artificial ingredients, and no calories
Fruit paste/puree such as date paste or apple puree
1 teaspoon Agave syrup
If you have any questions about this blog, please feel free to contact me, and hopefully I can help.
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