Porridge or oatmeal traditionally made with oats and milk is how millions start their morning each day. Unfortunately, traditional oatmeal is very limited in the nutrition it offers and the high content of carbohydrate compared to proteins and fats can cause a spike in blood sugar leaving us feeling tired by mid-morning. Many people are also sensitive to oats and cannot tolerate them, especially if they are sensitive to wheat or gluten. Oats contain avenin, a protein similar to those that make up the gluten group, making them difficult to digest and potentially irritating for some people.
The good news is there are plenty of easy to make, nutritious and tasty alternatives you can try to add some sunshine back into your morning.
Caribbean dream n’ Oatmeal
Transport yourself to a faraway island with this delicious bowl.
4 tablespoons quinoa
200 mls coconut milk
Nutmeg1 tsp ground cardamom
1 tsp ground cinnamon
1 tsp ground ginger
2 tbsp. chopped mango
1 tbsp. coconut flakes
Cook the quinoa on the hob with coconut milk and spices. Once soft serve up and top with chopped mango pieces and coconut flakes. Also delicious with chopped banana or pineapple.
Green goodness n’ Oatmeal
Moringa is a nutritional powerhouse, rich in vitamins and minerals, in particular vitamins A, K and E, Iron, Calcium and Magnesium. It is also high in protein making it a perfect addition to any breakfast. This n’Oatmeal bowl tastes fresh and delicious perfect for a spring or summer morning.
1 heaped tsp moringa powder
3 tbsp coconut yogurt
200ml coconut or other dairy free milk
2 tbsp ground chia seeds
1tsp vanilla essence
raspberries, seeds and coconut flakes (for topping)
Combine all ingredients other than the toppings and blend with hand blender. Best when left in the fridge for a few hours before serving and topping with berries, seeds and coconut flakes.
Apple ‘n’ Nut n’ Oatmeal
1 cup of stewed apple
1 cup coconut cream
2 tbsp almond butter
1 tbsp chia seeds
1/2tsp vanilla extract
1tbsp flax seeds
Combine all ingredients and leave overnight in the fridge. Can be served cold or warm the next morning (top with nuts, seeds and sliced apple).
Hormone balancing n’ Oatmeal
Millet is a gluten free, high fibre grain, and makes a nutritious change to the usual porridge oats. It’s rich in hormone supportive nutrients such as B vitamins and magnesium and also acts as a prebiotic to feed your gut bacteria.
Flaxseeds are also high in fibre and can help to bind excess hormones and carry them out of the body. Maca root is a ‘superfood’ from South America. It has been shown to help balance female hormones, boost energy and reduce stress levels.
Coupled with the blood sugar balancing support of cinnamon and coconut oil, this porridge makes a filling start to the day – providing you with plenty of energy and helping to keep your hormones stable.
1 tablespoon of millet flakes
1 tablespoon desiccated coconut
1 heaped teaspoon maca powder
1/4 – 1/2 teaspoon ground cinnamon (optional)
2 dates chopped into small pieces (or a few raisins)
200ml coconut milk or a mix of coconut milk and water
2 tablespoons ground flaxseeds
1 tablespoon mixed seeds e.g. pumpkin, sunflower, sesame
1 small desert spoon coconut oil
Mix millet flakes, desiccated coconut, maca and dates in a saucepan (and cinnamon, if using).
Add coconut milk/water and stir
Bring to a simmer and cook for a few minutes until thickened
Take off heat and transfer to bowl
Add coconut oil and stir
Add mix seeds and ground flaxseeds and stir well