Do you want a warm breakfast? Make a porridge! Porridge bowls are filling and perfect for the cold season!
Do you know that a cup of cooked porridge contains about 4 grams of fiber? And by adding raspberries, blueberries and seeds to the porridge you can also increase its fiber content :)
Women should aim for 20g of fiber per day and 30g for men. And with the milk you add some protein, important to keep you full :) Porridge is also high amount of complex carbs so this will give you the required energy for your day!
The recipe below is for three people. The normal and recommended portion size is usually 30g of uncooked oats per person.
90g rolled oats
380 ml of your favorite milk / water
1 tsp cinnamon
Handful of raspberries and blueberries
1 sliced banana
2 tbsp seeds (pumpkin, sesame, sunflowers…)
1 tbsp shredded coconut
Place the oats and milk/water into a saucepan on a medium heat.
Add the cinnamon. Stir the porridge with a wooden spoon.
Bring to the boil. Reduce heat to medium. Cook the porridge for 5-7 minutes, stirring it regularly.
Add more milk or water to adjust the consistency.
Then spoon into bowls
Serve with the banana, raspberries, blueberries, seeds and shredded coconut on top.
Replace the milk with water if you are dairy intolerant.
If you digest better yoghurt than milk, cook your oats in water and add a couple of tablespoons of yoghurt to add protein to your porridge.
You can cook the porridge in the microwave but I do recommend cooking in a saucepan. This way you can check the desired consistency!