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Porridge with a makeover!

Updated: Nov 25, 2022

Start your day energised and nourished, ready to tackle the world!

We all want to feel and look great but preparing a bowl of sugary, nutrient-poor cereal is so easy we can do it with our eyes closed. And who wants to make more work for themselves in the morning when you can have another half hour in bed?

What if I told you starting your day with a nutritious, delicious breakfast doesn't have to be complicated or take long to prepare and you'll feel satiated? What if that same breakfast increased your energy and made you more productive? Would you be willing to try it?

Try this simple recipe and begin to feel the difference today.

Not only does it look great, but it's also packed with healing foods so you can literally eat your way to a healthier body. And, it doesn't need to be cooked, saving you time and money! You can gently warm it of course, just not in the microwave if possible.

For a softer texture, the oats can be soaked overnight which breaks down the resistant starch and improves nutrient availability. Water, oat milk, almond milk, and hemp milk are popular non-dairy choices.

The oats in this recipe are the main ingredient but there are many simple additions that you can experiment with to keep it interesting. Try to use organic ingredients where possible to maximise the health benefits and support good farming practices.

Mighty Oats and Berry Boost

  • Raw rolled oats: Whole oats are nutrient-dense and include protein, carbohydrate, unsaturated fatty acids, dietary fibre, and an array of micronutrients including vitamin E, folate, zinc, selenium and copper. Because of the presence of Slowly Digestible Starch (SDS) and Resistant Starch (RS), it's digested slower than other grains, leaving you feeling fuller for longer whilst helping to control blood glucose levels.

  • Sunflower seeds: An excellent source of naturally occurring vitamin E, which contributes to great-looking hair and skin due to its antioxidant properties that reduce signs of ageing.

  • Pumpkin seeds: Contain protein and fibre and are a healthy source of nutrients that include folate, zinc, magnesium, potassium, manganese, and iron. Often lightly roasted and blended a little (or a lot to make nut butter, which can also be made raw). A helpful addition for a heart-healthy diet and improving sleep.

  • Almonds: Another heart-healthy ingredient boasting an impressive array of nutrients including vitamin E, magnesium, riboflavin, calcium, and potassium.

  • Blueberries: Delicious tasting, small berries with a beautiful deep blue colour. These small fruits are packed full of phytochemicals (plant chemicals) including antioxidants that have numerous benefits. Clinical studies have found blueberries support cardiovascular health, aid blood sugar regulation, improve eye health, and are neuroprotective.

  • Raspberries: These nutrient-dense fruits provide a healthy, unrefined source of carbohydrates, fibre, folate, vitamin C, vitamin K, calcium, magnesium, potassium, choline, and lutein. Research has shown that like blueberries, these too may be helpful to reduce the risk factors of age-related and lifestyle-related health complaints and support vision, heart, and brain health.

  • Strawberries: Low in calories but high in nutrient content. Strawberries contain anti-ageing properties that like blueberry and raspberry, may reduce the risk of cancer, improve the appearance of the skin, support healthy digestive function and taste delicious.

  • Blackberries: A popular berry with notable amounts of vitamin C and E and soluble fibre. Studies have shown blackcurrants have a wide variety of health benefits which include digestive support and may aid in weight management and blood sugar control.

  • Coconut oil: The addition of a tablespoon of organic, virgin or extra virgin coconut oil completes this energy-boosting, heart-healthy breakfast.

A word of advice! Don't be tempted to eat too much of this recipe because of the healthy ingredients. Pay attention to your portion sizes and stop eating before you feel full and definitely before feeling over full. Next time, you will know to make a little less to avoid waste and prevent overeating.

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