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Power porridge recipe

Power porridge recipe


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  • Recipes
  • Dish type
  • Breakfast
  • Porridge

A few additions to porridge will keep you full for hours. Eat cold or warm gently in the microwave.

4 people made this

IngredientsServes: 4

  • 80g quick cook oats
  • 235ml milk
  • 100g Greek yoghurt
  • 1 banana, mashed
  • 3 tablespoons milled flaxseed
  • 2 tablespoons peanut butter

MethodPrep:10min ›Extra time:15min setting › Ready in:25min

  1. Whisk oats, milk, yoghurt, banana, flaxseed and peanut butter together in a bowl. Refrigerate until set, at least 15 minutes.

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Reviews & ratingsAverage global rating:(6)

Reviews in English (4)

by Bethany

Very good! Easy and fast to make it will feed about 3 people unless you cut back some on the ingredients going by the recepe I have more than I can eat. Will definitely make again and just cut it all back some.-04 May 2017

by Tammy Lynn

This was very good. I'd never tried uncooked, cold oats before, and it was OK. I ended up heating it up, but I could eat it cold if I had to. I used vanilla yogurt and sprinkled on some cinnamon sugar and walnuts. I'll make this again. (We got 3 servings from this amount.)-07 Jan 2017


Pregnancy Power Porridge

A legitimate porridge mania has taken over Melbourne this winter. At first, I thought it was just me who was addicted and that it was my pregnancy making me crave it for breakfast, lunch and dinner, but after lengthy conversations with both friends and strangers about favourite porridge toppings and our deep love and appreciation for the humble oat, I learnt that I am not alone in my addiction. It's a thing. And what a wonderful thing it is.

I have a few different variations on rotation, but this version has been my most faithful through my second pregnancy, both because I crave it and because this combination of ingredients packs a powerful nutritional punch. Oats are high in iron, and one of the biggest nutritional struggles for pregnant people is getting enough iron, so starting the day with oats is never a bad idea.

According to the cronometer, which is my go-to site when I want to find out the nutritional profile of a particular food or recipe, this particular combination of oats, seeds and berries contains 20% of my daily required iron. That's the same amount of iron I would get from a serving of steak, but with this brekky I'm getting a whole lot of fibre and omega fatty acids as well. Here's a little bit of (pregnancy specific) info about each individual component so you can see why this recipe deserves its title of Pregnancy Power Porridge.

Oats - as already mentioned, they are high in iron and pregnant people need a lot of extra iron because of all the extra blood they are carrying. Oats are also high in fibre, which is helpful (but not guaranteed) for avoiding hemmorhoids.
Chia Seeds and Hemp Seeds - both contain omega 3 fatty acids, which are important for the development of baby's brain, eyesight and central nervous system, as well as maintaining the overall wellbeing of the gestational parent.
Vanilla, Cinnamon and Nutmeg - ok so the vanilla is just in there because it's delicious, but cinnamon is good for digestion which can get mighty sluggish once all those organs start getting squished to make room for baby. Nutmeg is good for gum health, which is super important during pregnancy as gums become more sensitive to plaque, which can in turn cause swelling, bleeding and gingivitis.
Soy Milk - high in protein, low in cholesterol and saturated fat, and lends a delicious creaminess to the oats. You can substitute for any other plant milk, however it's important to note here that calcium inhibits the absorption of iron, so in cases where you are eating this with hopes of giving your daily iron intake a boost, it's important to use a milk that hasn't been fortified with calcium.
Berries - when iron is coming from plants (as opposed to animals) it's important to consume it with vitamin c to ensure adequate absorption. Berries are high in vitamin c, as well as folate, fibre and antioxidants, which every tired, baby-growing person can benefit from. I was using organic frozen berries throughout the winter (they just taste so much better than non-organic), but strawberries have just started to float into the supermarkets and my new favourite combo is strawberries and blueberries. Just go with your faves and give them a wash first if they aren't organic.
Maple Syrup - If adding a sweetener, maple syrup is my preferred option, both nutritionally (hello Zinc) and flavour-wise. It needs to be the real deal here, not the 'maple flavoured' kind which has zero nutritional value whatsoever, but do keep in mind that it is still a sugar so dousing your porridge in it is not exactly 'healthy'. If I am topping my oats with banana instead of berries, I sometimes like to use coconut sugar (although banana-maple is a dream combo if ever there was one). Other times, I will chop up a few dates and add these in when I am cooking the porridge. They break down and sweeten the porridge which means you don't need to add any sweetener to serve. Unless you want to of course!

Something else worth noting is that caffeine inhibits the absorption of iron, so eating this or taking supplements at the same time as your morning brew is not a good idea. I have my tea really early in the morning and then a couple of hours later I make this and drink it with a cup of nettle tea which is another excellent source of iron.

Without further ado, here is my recipe for my most craved breakfast of all time. It goes without saying that this is just as good for you if you are not pregnant.

Ingredients:

1/2 cup oats
1 tablespoon chia seeds
1 tablespoon hemp seeds
1/2 teaspoon cinnamon
1/4 teaspoon vanilla powder
Pinch of nutmeg
1 cup water
1/2 cup soy milk
Berries, soy milk and maple syrup to serve

Method:

Place oats, seeds, spices and water in a small saucepan over a high heat. Stir to combine, then once boiling, lower to a simmer and give it the occasional stir. Once the porridge starts to thicken, add the soy milk and continue to cook, stirring every now and again, until it's thick and creamy. If you forget about it for a moment while you are taking care of other morning duties and it sticks to the bottom of the pot a little, worry not. Simply remove it from the heat and let it sit for a couple of minutes, the bits stuck to the bottom of the pot will easily come away.

Transfer to a bowl and top with berries, additional soy milk and maple syrup to taste. Easy peasy! Enjoy.

An important note:

While I have a keen interest in the subject of food and how it relates to our wellbeing, I am not a nutritionist, nor do I have any qualifications in nutrition. Every nutritional claim I share here it simply regurgitated information, and while I collect and share such information with care, it should not be taken as gospel.


Power Porridge

A high energy porridge that gives you all the nutrients you need to get right through to lunch!

Storage: once prepared, store in an airtight container, in the fridge, for 1 day

Ingredients:

  • 50g rolled oats
  • 25g quinoa flakes
  • 10g chia seeds
  • 15g mixed seeds
  • 400ml milk e.g.:
    • Whole/semi skimmed/lactose free milk
    • Coconut milk e.g. Koko or Alpro
    • Almond milk – choose the unsweetened versions

    Place the oats, quinoa, chia seeds and mixed seeds in a blender and blitz to create a fine powder – this will take about 30 – 60 seconds.

    Tip the powder into a saucepan and add the water and milk – if only one portion is required, reserve half of the powder and half the quantity of water and milk added. Cook over a medium to low heat for 3 – 4 minutes until the mixture has thickened.

    *Serve straight away sweetened with a little honey or agave if desired. Top with sliced banana and seeds, spiced apple (see recipe) or mixed berry compote (see recipe). These additions are not included in the nutritional information.

    Nutritional Information:

    Posted by [email protected]

    Founder and CEO of next generation Health-Tech Start-up Kaido. On a mission to empower people to take better care of their health.


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    We loved this last winter and we're loving this.

    We loved this last winter and we're loving this again. Thanks heaps!

    A lovely quick, healthy option for the whole.

    A lovely quick, healthy option for the whole family. I only had Quinoa not the flakes available, but love Quinoa porridge, so the taste and texture worked well. It also tasty lovely with some pureed fresh mango on top as I omitted honey in this case.

    Yummmmmm!! Absolutely

    Yummmmmm!! Absolutely delicious - and kids gobbled it all up too! I used all quinoa flakes and chia seeds in place of linseeds. Thanks for the recipe

    My new favorite breakfast!

    My new favorite breakfast! Quick, easy and delicious!! Thank you!!

    Absolutely lovely! I made

    Absolutely lovely! I made this with normal milk and added some peach when you add the banana in the recipe and turned out beautifully.


    40g porridge oats
    360ml plant-based milk (preferably oat) or water if you want to do it the Scottish way
    salt
    For chocolate porridge:
    1 tbsp cocoa or 1 square of vegan dark chocolate
    1 tbsp maple or date syrup (optional)
    For porridge with toasted almonds or large seeds:
    1 tbsp almonds, walnuts, coconut flakes or pumpkin seeds
    A drizzle of maple or date syrup.
    For porridge with grains:
    1 tsp each of as many different seeds as you like – quinoa (well rinsed), flax seeds, chia seeds, sesame seeds, poppy seeds
    For porridge with frozen fruits:
    Around 2 tbsp frozen fruit
    A sprinkle of cinnamon
    For porridge with autumn fruits:
    A chunk of pumpkin, an apple or pear
    A pinch of cinnamon and ground ginger
    1 tbsp dried fruit (dates, raisins, prunes)
    1 tbsp powdered lucuma (optional)
    For overnight oats:
    chia seeds

    Put the oats and the milk or water into a saucepan and set over a low to medium heat. Let the liquid gradually come up to just under the boil, stirring regularly, then continue to cook, stirring constantly until the oats have swelled and thickened the liquid – the consistency should be thick but pourable.

    Chocolate porridge:

    Add either 1 tbsp cocoa to the saucepan with the oats and cook as above, or serve the porridge with 1 square of vegan dark chocolate to be stirred in. Add 1 tbsp maple or date syrup, if you like.

    Toasted almonds or large seeds:

    Toast 1 tbsp almonds, walnuts, coconut flakes or pumpkin seeds in a dry frying pan, stirring until they smell very nutty and have lightly browned. Scatter over or mix into the finished porridge. Serve with a drizzle of maple or date syrup. ]

    Add 1 tsp each of as many different seeds as you like – quinoa (well rinsed), flax seeds, chia seeds, sesame seeds, poppy seeds – to the saucepan with the oats. Toast for several minutes until they give off a nutty aroma then add the milk. Continue as above.

    Frozen fruit:

    Frozen berries, either singly or in mixes (e.g. fruits of the forest), can be defrosted and stirred into porridge. Add around 2 tbsp defrosted fruit per serving. Add a little cinnamon for extra sweetness. Or simply add a couple of tablespoons of fruit compote.

    Autumn fruits:

    Grate a chunk of pumpkin, an apple or pear and add to the porridge at the beginning of the cooking time with a pinch of cinnamon and ground ginger. Scatter over 1 tbsp of dried fruit (dates, raisins, prunes) to serve. Some powdered lucuma is really good with this too – add around 1 tbsp per serving.

    Overnight oats:

    Soaking your oats overnight in your chosen plant milk helps the starches to break down and may help you use their nutrients more effectively as well as giving a creamier taste. Soaking chia seeds overnight in the oats will also thicken the oats and add some omega-3s to your morning meal! Best of all, this will last several days in the fridge so you can tuck in whenever you want. Adding in a favourite teabag to soak, such as a chai blend, will add even more flavour. Try your favourite and see


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    Gut power porridge for energy and gut health

    Gut Power Porridge is designed to promote gut health, reduce inflammation, support your immune system, and improve energy, fat burning and sugar metabolism – Lisa Rieniets ND.

    The gut power ingredients

    1/3 metric cup of organic oat bran.
    2/3 metric cup of Bonsoy soy milk. You can also use organic almond or oat milk.
    1 punnet of fresh blueberries – or half a cup of frozen organic blueberries defrosted overnight in a covered glass container.
    1 sachet of Creative Gourmet frozen organic açai berry puree. Remove the puree from the sachet and defrost overnight in a covered glass container.
    1 teaspoon of true cinnamon powder (Ceylon cinnamon, cinnamomum serum).
    Organic maple syrup or raw honey to sweeten if required.

    How to make gut power porridge

    Put the oat bran, soy milk, and cinnamon into a stainless steel pot and cook using medium heat.

    Stir the porridge as it’s cooking until it thickens. This takes only a few minutes once it starts simmering.

    When your porridge is cooked, remove it from the stove and stir in a sachet (100g) of acai puree.

    Pour your porridge into a breakfast bowl and add blueberries, a dash or two of extra soy milk.

    Add a drizzle of pure maple syrup or raw honey if sweetening is required.

    If you forget to defrost your berries overnight, add frozen blueberries while your porridge is cooking. Add frozen acai once the porridge is cooked and stir thoroughly until it dissolves.

    Make sure you use only organic ingredients and true cinnamon for this recipe.

    If you don’t feel like porridge for breakfast – add the ingredients to your morning smoothie.

    Why this recipe is good for gut health

    BONSOY SOY MILK

    We use organic plant-based milk because of what it doesn’t contain. The presence of hormones in animal milk products have the potential to disrupt your endocrine system (hormones) and are linked to breast, testicular, and prostate cancers.

    Oat bran is a prebiotic, nutritional powerhouse for gut health. We use the bran because it has more protein, fewer carbohydrates, is higher in nutrition, has 50% more fibre, and fewer calories than quick or rolled oats.

    Action & Use

    Absorbs fats • High in soluble fibre • Lowers cholesterol • Lowers risk of colon cancer • Reduces high blood pressure • Helps you feel full for longer • Improves blood sugar control • Reduces risk of heart disease • Promotes healthy bowel function • Rich in polyphenols to protect cells • Reduces abdominal and reflux pain • Anti-inflammatory relief for irritable bowel conditions • Feeds, restores and promotes the growth of healthy gut bacteria • A higher intake of fibre is associated with a lower prevalence of gallstones.

    ACAI BERRIES

    Acai (ah-sigh-ee) is a powerful functional food, rich in antioxidants and anti-inflammatory support.

    Action & Use

    Nutrient-dense • Contains healthy fatty acids • Acts as a prebiotic in your gut • Stimulates healthy digestion • Assists fat metabolism • Anti-inflammatory • Balances blood sugar • Brain food assists cognitive function • Protects central nervous system • Aids pain reduction and improvement in mobility • Boosts skin health and wound healing • Improves cholesterol levels • Boosts stamina and energy • Healthy ageing • Boosts immune cell function • Promotes heart health • Anti-cancer effect • Anthocyanins help improve eyesight.

    CEYLON CINNAMON

    Ceylon cinnamon is full of anti-inflammatory properties that promote gut health and aid digestion.

    Action & Use

    Antioxidant • Autoimmune symptoms • Bacterial infections • Blood pressure (hypertension) • Brain food • Candida • Central nervous system • Cholesterol • Cognitive decline • Gut and colon health • Dental health • Diabetes • Fungal infections • Heart health • Insulin resistance • Neurodegenerative disorders • Viral infections • Weight management • Wound healing.

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    steps of making the porridge

    1.boil the sweet potato, pumpkin, cassava and arrowroots together until soft.
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    5.Add 1 and quarter cup hot milk.
    6.blend the ingredients together
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    Baby porridge for babies 6 months recipe will teach you how to make health creamy porridge for your baby. . SUBSCRIBE TO KENYAN FOOD RECIPES FOR MORE DELICIOUS FOOD VIDEOS ►

    Up until six months of age, it is ideal for your baby to only breastfeed. Breast milk has all the nutrients essential for the baby’s growth throughout this time. As soon as your baby reaches the six-month mark, she is not only ready for new foods but will also need them for the right growth and development. Baby porridge for babies 6 months and above is a rich sources of vitamin D,calcium, and protein.

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    How to make Baby porridge for babies 6 months +

    You will need 2 baby cups of water (210ml x 2), 2 tablespoon of Toto Afya by Winnie's PureHealth ( or similar infant porridge flour, 1 teaspoon of sugar.

    Mix the ingredients of the baby porridge for babies 6 months in a cooking pot with the 420ml water. Stir well to mix. Once mixed on the cold water, heat the mix on high heat while stirring continuously. The baby porridge mix may start to get heavy after about minutes, look out for signs of boiling. Immediately it starts to boil reduce the heat to low. Keep stirring for another 2minutes and then turn off the heat. Once the heat is off, stir again just to give it a good creamy look. Cover and allow to sit for five minutes, then serve when it cool.

    I hope this baby porridge for babies 6 months + video and information has been quite informative, and you have enjoyed watching.

    Using the comment section, kindly let us know if you have started giving your baby porridge, how you make it if different from our method or if you are going to start making now that you have the little secret to making the perfect porridge for your baby. Also remember to Subscribe to Kenyan Food Recipes Youtube channel for additional porridge recipes.

    Thank you for watching this baby porridge for babies 6 months + video by Kenyan Food Recipes.

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    8. Apple and Raisin Overnight Protein Porridge

    Mix together the fresh and fruity apples with juicy raisins and spicy cinnamon for a warming breakfast like no other. This is an age-old combination that’s delicious every single day of the year.

    Makes: 1 serving

    Serving: Breakfast

    Prep Time: 5 mins

    Cook time (fridge): 2+ hours

    Ingredients

    – 80g Rolled Oats
    – 5g Organic Maca Powder
    – 100g apple — chopped into small cubes
    – 50g raisins
    – 240ml skimmed milk
    – 30 g sunflower seeds
    – 1 tsp. cinnamon
    – Sugar-Free Syrup — Raspberry flavour

    Method

    1) Begin by layering some of the apple pieces at the bottom of a jar or container.

    2) Drizzle some syrup over the apple.

    3) Add the rest of the dry ingredients into the jar and then finally pour in the milk.

    4) Shake well and seal tightly then refrigerate the jar over night.

    5) Serve the next morning with some more syrup drizzled on top.

    Nutritionals:

    Calories: 733
    Carbohydrate: 94g
    Protein: 29g
    Fat: 27g


    Watch the video: Хлеб больше не купишь! Никакой духовки! Невероятно хорошо! # 387 (July 2022).


Comments:

  1. Row

    What do you have in mind?

  2. Ondrus

    In my opinion it was already considered

  3. Mobei

    I think you are wrong. I'm sure. I can prove it. Email me at PM, we will discuss.

  4. Adom

    And this must be taken! Thank you!



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