Porridge – with cinnamon, nuts, seeds and fruit

Porridge – with cinnamon, nuts, seeds and fruit

6 June 2013

Written by Jennie Bayliss

I enjoy porridge all year round —it’s comforting way to start the day. However, oats, despite their relatively high protein and fibre content, can still spike blood sugar levels increasing hunger before lunch. And that may lead to snacking. In this recipe, the increased protein and fibre content, keeps the body sated for longer.

Oats come in many forms. Opt for old-fashioned, jumbo, gluten-free or organic. Please avoid instant, easy or quick-cook oats.

Gluten-Free oats are somewhat of a misnomer. All oats contain gluten, but not gliadin found in the gluten of wheat. For most people gluten found in oats, rye and barley don’t create digestive upsets. So what are Gluten-Free oats? They are oats grown in fields which have not previously grown wheat. And they are processed in wheat-free factories. Regular oats, can contain a wheat contamination as high as 10%. For most people, this is tolerable, but if wheat is problematic for you, please use those labelled Gluten-Free.

Oats contain good amounts of soluble fibre as well as useful amounts of phosphorus, potassium, selenium, magnesium and small amounts of iron.
Cinnamon helps to keep blood sugar levels steady – an important factor when trying to lose weight.

Stirring an egg into porridge instinctively feels weird. Yet, when cooked, you hardly notice the difference—it’s slightly more pancake in flavour. Give it try!


For one portion

  • 45 g Porridge Oats
  • 200 ml unsweetened almond/rice/oat/soy or hemp milk. Brands I trust are Plenish, Ecomil, Rude Health, Rice Dream or Oatly. Please avoid milks filled with additives and flavourings. If you crave a sweeter porridge, rice milk is naturally sweet.
  • ½ —1 level teaspoon ground cinnamon
  • Either 1 large egg OR whey / plant-based protein powder providing 10-12g of protein. Please check the label to see how much you need for this – typically it will be between 12–25g of powder.
  • 5 raw nuts – pecans, walnuts or almonds
  • A small handful of berries
  • A sprinkling of pumpkin and or sunflower seeds with optional unsweetened, organic desiccated coconut


Place oats, milk and cinnamon into a small saucepan. Bring to boil, then turn down the heat. With a wooden spoon, stir the porridge and cook for just a few minutes until the oats are creamy.

Then, either stir in the protein powder or crack the egg into the saucepan and immediately stir vigorously.

If using the protein powder, as soon as the powder is mixed into the porridge, it is ready. If the mixture feels too firm, add an extra slosh of milk and as soon, as the porridge is once more hot, then it is ready. Ensure not to overcook the protein powder.

If using an egg, immediately break the yolk with the wooden spoon and mix quickly into the porridge. The porridge will first turn yellow, then it will turn back to the colour it was before. At this point, the egg will be cooked and the porridge will be ready.

Pour cooked porridge into a bowl and decorate with fruit, nuts and seeds. Making your breakfast look good increases your pleasure. Enjoy!

Eat Well—Be Well 🙂

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