Το αγαπημένο μου φθινοπωρινό πρωϊνό
Autumn is officially here, and I want to share with you my very favorite breakfast for this season. Porridge!
Porridge is a dish made by boiling whole grains in milk or water. The typical breakfast porridge is boiling oats in water, milk or plant-based milk with spices for extra flavor.
There are many reasons I love this breakfast, besides its great flavor. Harvard University has shown in several studies that eating whole grains in a regular basis is widely believed that is beneficial for our health because they can boost bone density, lower blood pressure, reduce the risk of diabetes, protect the health of the heart and our digestive system. Specifically, beta-glycan, a fiber found only in oats, has been found to reduce bad cholesterol (LDL) and protect our heart from heart attacks and strokes.
Oats are already the breakfast many athletes prefer (and not only) because they keep them full for longer, than any other cereals and give them the energy they need. Scientists have found that consuming 30 grams of whole grains every day (this is equivalent with a small bowl of porridge, as the recipe below), such as oats, we reduce the risk of all death by 5% and the risk of death by heart disease by 9%, compared with people who prefer white and refined options. All these findings support the dietary guidelines from World Health Organisation that recommend increasing our consumption in whole grains.
So, let’s begin eating a super healthy breakfast – porridge!
How to make porridge
Start with the basics. The type of oats you choose it depends on your personal preferences. Jumbo oats or rolled oats will give you a chunky texture and instant oats will give you a creamier texture. I personally prefer rolled oats. Then choose the liquid. Porridge can be made only with water, but the majority prefers it with milk or nut milk (almond milk, oat-milk, rice milk, hazelnut milk-choose whatever you like). You can also go with half water/milk blend. Put the oats in a saucepan, sprinkle with a pinch of salt, pour in the milk and/or water and bring to a boil. Then add the spices you prefer (such as cinnamon, cardamom) and shimmer for 4-5 minutes until it becomes creamy and absorb the liquid. Be careful it does not stick to the pan. While shimmering, use your imagination and add flaxseed, or chia seeds, cocoa powder (if you want a chocolate-porridge), raisins, godji berries etc.
It's that simple!
Now, I will give the exact recipe for one of my favorite combinations. I made this a couple of days ago and I was so excited about the result!
½ cup rolled oats
1 cup almond milk
1 tsp of chia seeds
1 tsp cinnamon
Pinch of salt
1 tsp organic sugar-free peanut butter
1 tbsp homemade sugar-free granola
Additional toppings you may use: fresh fruits of your choice, dried fruits, organic honey, nuts and seeds, almond-butter, tahini, chocolate chips etc.
Bring all the ingredients to a boil, mixing frequently with a wooden spoon. Transfer to a bowl and top with the sugar-free jam, the peanut butter and the granola. Enjoy it hot!!
Molecular biologist - nutritionist