Porridge – with cinnamon, nuts, seeds and fruit


I enjoy porridge all year round – it’s comforting way to start the day.

Oats contain good levels of protein and, despite containing gluten, it is far less likely to cause digestive problems compared to wheat. Oats also have good amounts of soluble fibre as well as useful amounts of phosphorus, potassium, selenium, magnesium and small amounts of iron.

Cinnamon is also known to help keep blood sugar levels steady – an important factor when trying to lose weight.

Choose good quality, “Old Fashioned” oats: leave “Instant” and “Easy-Cook” varieties on the supermarket shelf – as nutritionally these are not nearly as good for you!


For one portion

  • 40 g Old fashion oats
  • 200 ml Rice milk (I use Rice Dream Organic)
  • ¼ or for a stronger flavour ½ teaspoon of ground cinnamon
  • Half a banana
  • 4 almonds
  • A sprinkling of: goji berries, pumpkin and sunflower seeds


Put oats, rice milk and cinnamon into a saucepan. Bring to boil, then turn down and cook for around 4 minutes until the oats have fluffed up. Let go of any ideas that oats need to be cooked for a long time: a few minutes is all they need.

Pour cooked porridge into a bowl. Add sliced banana, almonds, goji berries and seeds.

Different options: Mix up your selection of fresh and dried fruit: strawberries, pineapple, raspberries, mango or blueberries as fresh alternatives to banana. Dried apricots (make sure sundried), dried dates or dried figs instead of the goji berries. And, instead of almonds, you could substitute pecans, walnuts or even brazil nuts. In this way, your porridge can take on many different tastes.

If you are feeling particularly hungry, and/or know you have a long morning ahead of you, try adding 1 teaspoon of chia-seeds — simply add with the oats.

Eat Well—Be Well 🙂

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