Porridge is a highly nutritious breakfast option as oats are high in beta-glucan (a type of soluble fibre) which studies have shown can help reduce cholesterol, help manage blood sugar levels and may assist in weight loss due to increased satiety (feeling of fullness).
I love a warm bowl of porridge, especially on a cold morning, but I also get bored of having the same thing every day. If you’re like me then these 5 recipes will help you reap the benefits of porridge for breakfast, and keep it interesting all week long.
Carrot, Walnut and Raisin Porridge
Creamy Vanilla Porridge with Berries
Base Recipe Ingredients (serves 2):
- 1 1/3 cup rolled oats
- 2 2/3 cups water (for more protein use milk instead)
- Pinch of salt
Option 1: Apple Muesli Porridge:
Got a busy morning ahead and won’t get a chance to eat until lunch? By combining oats with fruit, seeds and nuts this option has a good amount of protein, fibre and healthy fats which will help keep appetite satisfied for longer.
Additional Ingredients:
- 1 granny smith apple, diced
- ¼ cup raw unsalted mixed nuts, chopped
- ¼ cup sultanas
- 2 tsp pepitas (pumpkin seeds)
- 2 tsp sunflower seeds
- 2 tsp coconut flakes
- 2 tsp honey
- Dash of milk (optional)
Method:
- Add granny smith apple to the base recipe in a saucepan. Cook on low heat for 5-6 mins until it is cooked to a smooth consistency, stirring occasionally.
- Meanwhile combine the mixed nuts, sultanas, pepitas, sunflower seeds and coconut flakes in a bowl.
- Once cooked, divide the porridge into 2 bowls. Add half of the seed, nut and sultana mixture to each bowl.
- Top with honey and add milk if desired. Enjoy!
Nutrition Information (per serve, without milk):
- Energy: 2060kJ (492 cal)
- Protein: 12g
- Fat: 19g (Sat. Fat: 3g)
- Carbs: 64g (Sugars: 34g – note: this is mostly naturally occurring sugar in the fruit)
- Fibre: 10g
- Sodium: 95mg
Option 2: Carrot, Walnut and Raisin Porridge (Carrot Cake Porridge)
Think carrot cake meets porridge, minus the excess calories. The added bonus to this recipe is that there’s a vegetable snuck in at breakfast time. Teamed with the oats, nuts and fruit you’ve got a well-balanced breakfast.
Additional Ingredients:
- 1 medium carrot, grated
- ¼ cup walnuts, chopped
- 2 tablespoons raisins, chopped
- 2 tsp brown sugar
- 1 tsp cinnamon
- Pinch of nutmeg
- Dash of milk (optional)
Method:
- Add all of the ingredients to the base recipe in a saucepan. Cook on low heat for 8-10 mins until it is cooked to a smooth consistency, stirring occasionally.
- Once cooked, divide the porridge into 2 bowls. Enjoy!
Nutrition Information (per serve):
- Energy: 1855kJ (443 cal)
- Protein: 13g
- Fat: 19g (Sat. Fat: 3g)
- Carbs: 50g (Sugars: 21g)
- Fibre: 10g
- Sodium: 135mg
Option 3: Chai Spiced Porridge
If you love chai tea then you are going to love this option. The addition of dates and pistachios also helps boost the fibre and protein content, keeping hunger at bay for longer.
Additional Ingredients:
- 2cm slice of fresh ginger
- 2 cardamom pods
- 1 whole star anise
- 1 clove
- 1 tsp cinnamon
- Pinch nutmeg
- ½ cup skim milk
- 2 tsp honey
- 1 tsp rosewater essence
- 4 medjool dates, chopped
- ¼ cup raw pistachio kernels, chopped
Method:
- Add the ginger, cardamom pods, star anise, clove, cinnamon and nutmeg to 1 cup of boiling water (this cup will substitute 1 cup of water from the base recipe). Allow to sit for 5 minutes. (NOTE: to make it easier to remove from the porridge later you may like to wrap these in a small piece of muslin cloth and tie with string.)
- Pour the spices along with the 1 cup of boiling water into a saucepan with the remaining base recipe ingredients (i.e. 1 1/3 cup oats, 1 2/3 cup water and pinch of salt).
- Add milk, honey and rosewater essence to the saucepan. Cook on low heat for 6-8 mins until it is cooked to a smooth consistency, stirring occasionally.
- Remove the whole pieces of ginger, cardamom, star anise and clove.
- Divide the porridge into 2 bowls. Top each bowl half of the dates and pistachios. Enjoy!
Nutrition Information (per serve):
- Energy: 2026kJ (484 cal)
- Protein: 13g
- Fat: 13g (Sat. Fat: 2g)
- Carbs: 77g (Sugars: 40g – note: this is mostly naturally occurring sugar in the dates)
- Fibre: 9g
- Sodium: 129mg
Option 4: Creamy Vanilla Porridge with Berries
This option feels like eating dessert for breakfast. The yoghurt not only gives it a creamy texture but also boosts the protein and calcium content.
Additional Ingredients:
- 1 cup seasonal or frozen berries (chop large pieces of fruit such as strawberries)
- 1 tsp vanilla essence
- 200g plain or Greek yoghurt
Method:
- Add the berries and vanilla essence to the base recipe in a saucepan. Cook on low heat for 5-6 mins until it is cooked to a smooth consistency, stirring occasionally.
- Once cooked, divide the porridge into 2 bowls. Add half of the yoghurt to each bowl. Enjoy!
Nutrition Information (per serve):
- Energy: 1180kJ (282 cal)
- Protein: 12g
- Fat: 8g (Sat. Fat: 3g)
- Carbs: 40g (Sugars: 12g)
- Fibre: 7g
- Sodium: 229mg
Option 5: Spiced Plum Porridge
If you prefer a lighter breakfast then this option is well worth a try. While lower in calories than the other version it still packs a punch flavour wise. There is something particularly comforting about spiced fruit on a cold morning.
Additional Ingredients:
- Tinned Plums in juice – ½ cup of juice from the tin and 4 plums (remove the seeds)
- 1 tsp Mixed Spice
- Dash of milk (optional)
Method:
- Replace ½ cup of water from the base recipe with the ½ cup of juice from the tin (therefore you will now have 1/3 cup juice + 2 1/3 cups water + 1 1/3 cup oats + pinch of salt). Add to saucepan with plums and mixed spice.
- Cook on low heat for 5-6 mins until it is cooked to a smooth consistency, stirring occasionally.
- Once cooked, divide the porridge into 2 bowls. Add a dash of milk if desired. Enjoy!
Nutrition Information (per serve, without milk):
- Energy: 994kJ (238 cal)
- Protein: 7g
- Fat: 5g (Sat. Fat: 1g)
- Carbs: 38g (Sugars: 8g)
- Fibre: 6g
- Sodium: 91mg
