Porridge is one of the most common breakfasts prepared in English-speaking countries all over the world. Also known as oatmeal on the other side of the ocean, this nutrient-dense meal has been consumed for over 5,000 years. It is no surprise given its high nutritional value, being rich in antioxidants, vitamins and minerals. Moreover, they have been proven to aid in weight loss, lower blood sugar levels and reduce the risk of coronary diseases. In addition, porridge is a very filling meal due to its high fibre content.


Half a cup (78 grams) of dry oats contains:

    • Manganese: 191% of the RDI
    • Phosphorus: 41% of the RDI
    • Magnesium: 34% of the RDI
    • Copper: 24% of the RDI
    • Iron: 20% of the RDI
    • Zinc: 20% of the RDI
    • Folate: 11% of the RDI
    • Vitamin B1 (thiamin): 39% of the RDI
    • Vitamin B5 (pantothenic acid): 10% of the RDI
    • Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)


During the winter season, a warm and easy-to-prepare delicious breakfast is a great incentive to make it out of bed in the morning.
There are many ways to prepare a porridge. These are my two new favourite porridge variations.


1. Choco-porridge topped with goji berries and nuts


Half cup of raw oats
One glass of your choice of milk
A bunch of blueberries
1-2 Spoons of raw cacao powder
A pinch of cinnamon
1-2 Spoons of goji berries
1-2 Spoons of mixed nuts


Cook your oats as usual, ideally with dairy or any alternative milk, for a better texture and flavour. Once you remove it from the heat, serve it in a bowl, add the raw cacao powder and a pinch of cinnamon (adding them while cooking would decrease both superfoods’ nutritional value). Stir the mix well until is all completely dissolved. Throw in the goji berries, your choice of mixed nuts and some fresh blueberries. You can add some sliced bananas to sweeten this breakfast up while keeping it healthy.


2. Apple & cinnamon peanut butter porridge


Half cup of raw oats
One glass of your choice of milk
A medium pear or pink apple
1 Spoon of maca powder (if is your first time trying it I would suggest a teaspoon)
1 Spoon of peanut butter (make sure is 100% pure)
A pinch of cinnamon


Cook your oats as usual. Remove the pan from the heat, add the spoon of maca powder, the one of peanut butter and the pinch of cinnamon and mix it all well until it all becomes one runny to taste. Serve it in a bowl and top it up with sliced apple or pear. As easy as it sounds!
There are plenty of ways to play around with these two ideas, from adding some coconut flakes and cacao nibs to the first one to sweeten the second one up with some raisins. Everything depending on taste and how many calories are you looking for in line with your fitness goals.
Remember that a healthy breakfast is the best way to start your day.
It is linked to a better weight maintenance, improved performance and other many long-term health benefits.


Written by Pilar
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