My famous oat & chia seed porridge breakfast of champions... high in protein to keep you feeling full, complex carbohydrates to keep you energised throughout the day and brain boosting omega seed to keep you alert and focused.
The importance of a good breakfast
We all need a nudge in the right direction from time to time. We also need a reminder of the impact food plays in our lives and the importance of making the right food choices.
Cultivating healthier breakfast and morning routines will give you strength, sustenance and motivation for the day ahead. A good nourishing breakfast everyday is the foundation of good health. It all starts at breakfast… everyday is a fresh start.
Breakfast Fuel & Nutrition
The basic formula for breakfast is to pair carbohydrates with proteins. The carbohydrates give your body energy to get started and your brain the fuel it needs to take on the day. Protein gives you staying power and helps you feel full until your next meal.
It can be as simple as a combo of:
- Whole-grain cereals, breads, fruits, vegetables for carbohydrates
- Nuts, seeds, beans, vegetables, tofu for protein
This porridge recipe combination of oats and chia seeds with almond milk and seeds provide a good nutritional balance to fuel you up for the day.
History of porridge
From Asia to Europe, in many shapes and forms; 'porridge' is enjoying by millions of people all over the world.
- Congee is a traditional Asian rice porridge.
- Kasha is the Russian variety made with buckwheat groats.
- Teff is used in Ethopia, Millet in other parts of Africa and Asia.
Porridge has been my staple breakfast for the most part of my life. Like all food, Its a very personal thing. Everyone enjoys their porridge in their own certain way. I have had 100's of varieties of porridge over the years, experimenting with various grains, milks and toppings.
Porridge is easy to make
This recipe takes just 5 minutes to soak the night before, pop it in the fridge. Then it takes just 5 minutes to warm through in the morning.
Give yourself the best start to the day with this game-changing breakfast of champions
Top tips for making a good porridge
- Soak oats over night in water and a pinch of salt
- Cook slowly on a gentle heat, stirring regularly
- Add your favourite plant milks
- Try adding some spices like cinnamon, nutmeg or turmeric
- Stir well and top up with water if getting to thick
- Experiment with different plant-milks
- Top with your favourite fruits, nuts or seeds
- Eat slowly and mindfully
Healthy superpowered ingredients
Oats - Great source of protein, complex carbohydrates , fiber and minerals
Chia seeds - Packed with protein, omega 3 fats, fiber and lots of minerals
Omega seed mix - A wide variety of fats and minerals
Ok, lets get cooking. Here is my favourite porridge recipe for you to enjoy
Oat & Chia Seed Porridge with Brain Boosting Omega Seeds
Equipment
- Weighing scales
- Saucepan - medium size
- Frying pan - non stick
- Spatula
- Serving bowl
- Spoon
Ingredients
Porridge
- 100 g Oats
- 20 g Chia seeds
- 300 ml Water
- 200 ml Almond milk
- 20 g Raisin
- 100 g Banana
- 1 tsp Cinnamon powder
- 20 ml Coconut syrup to taste
- ¼ each Orange Zest
Omega Seed Mix
- 5 g Pumpkin seeds toasted
- 5 g Sunflower seeds toasted
- 5 g Flax seeds toasted
- 5 g Sesame seeds toasted
Instructions
For the porridge
- Assemble all ingredients.
- Add the oats, chia seeds, raisins, salt and water to the saucepan, stir well and allow to soak overnight in the fridge.
- In the morning, add the almond milk and pinch of cinnamon.
- Gently heat, cook out on a low simmer for 5 minutes (add more water if it gets a little thick)
- Transfer to serving bowls.
- Garnish with sliced banana.
- Sprinkle with omega seeds and season with orange zest.
- Drizzle with coconut nectar and serve.
For the omega seed mix
- Toast all the seeds for 2 minutes in a warm frying pan.
- Transfer to airtight storage container, cool and keep covered until required.
Notes
- Try using any type of plant milk... Oat, rice, cashew or soy milks all work well.
- Substitute your favourite dried fruits like figs, dates or apricots.
- Add your favourite seasonal fruits on top.
Nutrition
I hope you enjoyed this recipe. Please let me know how you get on with it. Pop a comment below and if you are posting on Instagram let me know by tagging #holisicchefacademy
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