Porridge – a real source of strength

Porridge/oatmeal: the secrets behind this powerfood

If you mix rolled oats with (plant-based) milk or water and heat everything up you get a creamy mixture called porridge, oatmeal or the slightly less appetising name of gruel. Porridge is a national dish in Scotland that was traditionally eaten by working-class families. But what was once “Grandma’s healthy breakfast” has now become a trendy breakfast classic that can be jazzed up with various preparation methods and toppings.

Rolled oats are the main ingredient of power-packed porridge. Oats are rich in plant protein, which promotes muscle development. They also contain long-chain carbohydrates, which provide the body with energy for a long time. Oats contain essential nutrients, such as biotin and zinc, which strengthen hair and nails as well as the immune system. They are also rich in iron and magnesium, which are an absolute must for our nutrient balance. What’s more, the high fibre content of porridge oats stimulates digestion and maintains a constant blood sugar level, which also helps us to feel full for longer.

How to make porridge

Porridge is not only filling, energising and delicious, it’s also super speedy to make. So there are no more excuses to go without a balanced breakfast. The two main ingredients are rolled oats and (plant-based) milk or water. For the basic recipe, simply mix together 50 g rolled oats with 150 ml liquid of your choice in a pan, bring to the boil and leave to simmer for around three minutes. Depending on the desired consistency you can add more or less liquid.

Once you’ve achieved the right consistency, pour the porridge into a bowl and garnish it with the topping of your choice. Topping suggestions include: fresh fruit, berries, nuts, seeds, nut butter, (plant-based) yoghurt, coconut chips or cacao nibs. There are so many different flavour combinations that you shouldn’t get bored of porridge too soon. In fact, it’s so versatile that you could try a new variety every day.

You can find our favourite recipe for a tasty and healthy porridge to kick-start your day and a video on how to prepare it at the end of this post. 

Rolled oats – more than just porridge

You can make much more with rolled oats than just porridge. For one, oats that are ground into flour make a super alternative to normal flour for baking. At the same time, you boost the nutritional content of your home-baked treats. For two, you could add oats to your smoothies. Not only do they keep you feeling full for longer but they also create a wonderfully creamy consistency.

Another suggestion is to prepare your oats in the evening and leave them to soak overnight so that they are ready in time for breakfast. The next morning, all you have to do is chop up some fresh fruit and add your topping. 

Rolled oats can also be used to make hearty dishes such as veggie burgers, oat crackers or savoury porridge, and they work well as crunchy breadcrumbs or a meat substitute. The possibilities are endless.

The BORA x 3bears favourite recipe: Apple and cinnamon porridge

Cooking level: 1

Times:
Preparation: 10 min.
Resting time: 0 min.

Ingredients for 1 portion:

• 50 g rolled oats
• 150 ml milk
• 1 apple
• 1 tsp cinnamon
• 1 tsp maple syrup
• Optional: toppings of your choice (e.g. flaked almonds, fresh berries)

Nutritional value:
179 kcal, 5 g protein, 3 g fat, 31 g carbohydrates, 5 g fibre

Allergens:
Milk, nuts, cereals containing gluten

Method:

Prepare the ingredients

Wash and dice the apple, sauté it in a saucepan over a medium heat together with the cinnamon and maple syrup. Add the rolled oats and the milk. Bring to the boil then leave to simmer for a few minutes until the mixture achieves a creamy consistency.

Serve the porridge

Pour into a bowl and garnish with the topping(s) of your choice.