The Porridge is an oatmeal soup of English origin. Great for a healthy breakfast, high in protein and substantial: rich in fiber, protein, minerals, vitamins, and gluten-free carbohydrates.
My vegan version is an easy and quick recipe, without soaking with: rolled oats, plant-based milk (or soy yogurt), and optionally without sugar. I love enjoying it with lots of seasonal fruit and seeds, accompanied by a cup of tea or hot herbal tea. Quick and generally more appreciated is the version of cold porridge (Overnight Oatmeal).
Also called: Porrige, oatmeal cream or mush, porridge, oatmeal polenta. Discover the names of all the variations worldwide.
SEASONALITY: perfect for every season.
GLUTEN and LACTOSE-FREE recipe.
RECIPES for a healthy breakfast
- Difficulty: Easy
- Cost: Medium
- Preparation time: 5 Minutes
- Portions: 1
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: All seasons
- Energy 350.95 (Kcal)
- Carbohydrates 70.35 (g) of which sugars 36.61 (g)
- Proteins 8.12 (g)
- Fat 7.50 (g) of which saturated 0.66 (g)of which unsaturated 3.77 (g)
- Fibers 9.96 (g)
- Sodium 623.28 (mg)
Indicative values for a portion of 360 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Oatmeal Porridge
- 1/2 cup Rolled oats (or oat bran)
- 2/3 cup Water (and/or plant-based milk)
- 1 tbsp dried fruit (raisins, dried figs – optional)
- 1 pinch salt (and optionally spices)
- 1/4 cup plant-based milk (unsweetened or 2/3 cup of plain soy yogurt)
- as needed fresh fruit (as much as you want)
- as needed sliced almonds (or other nuts)
- as needed mixed seeds (oily seeds)
Tools
- Pan small steel
- Teaspoon
Oatmeal Porridge
Place in a small pan: the rolled oats, water (three to four times the cereals: the doses are subjective, with experience each person finds their own), a pinch of salt, dried fruit in small pieces (raisins, dates, figs, prunes, dried apricots…) and the preferred spice* if desired.
Stir and cook for about 5 minutes or until the water is absorbed (the longer it cooks, the creamier it will become).
Pour the oatmeal soup into a bowl, extend with milk or (soy) yogurt and stir again.
Prepare seasonal fresh fruit into pieces and add it along with: oily seeds and coarsely chopped nuts.
Sweeten with sugar only if necessary.
ALTERNATIVES for oatmeal porridge
*spices and flavors for more or less unusual combinations: spirulina algae, basil, bitter cocoa, cinnamon, turmeric, Tonka bean, mint, nutmeg, long pepper, chili pepper, green matcha tea powder, vanilla, ginger
– plant-based milk can also be used for cooking, for a light version – light: instead use only water
– plant-based milks of: amaranth, oatmeal, coconut, almond, hazelnut, rice, soy…
– for a different taste: extend with coffee (also barley)
– Fresh or dried fruit (better to use without sugar): apricots, pineapple, oranges, #gojiberries, bananas, cherries, dates, figs, strawberries, red fruits, kiwis, raspberries, pomegranates, apples, melons, blueberries or cranberries, papaya, peaches, pears, plums, sultanas…
– coarsely chopped nuts: cashews, peanuts, #walnuts, #almonds, #hazelnuts, #pecans, #pine nuts, #pistachioi
– oily seeds: sunflower seeds, pumpkin seeds, sesame seeds, poppy seeds, chia seeds
– cocoa bean nibs, dark chocolate flakes, chocolate chips
– add cooked apples and cinnamon
– peanut butter or hazelnut or pistachio paste
– only for non-coeliacs, use other cereals: mixed, spelt, wheat, rice, rye…
– coconut flour or shredded coconut (grated)
– crumbled cookies or amaretti
– potential sugars to add: malt, jam, stevia, muscovado sugar, maple syrup, agave syrup, date syrup, corn syrup, rice syrup
additional VEGETARIAN ingredients
– cow’s milk
– plain natural yogurt or Greek
– honey
For a vegetarian and tasty breakfast, try the chocolate and walnut muffins
To find breakfast ready in the morning
COLD Porridge – with soaking and no cooking
The cold version is called “Overnight oatmeal“. Its literal translation is: oats resting overnight. How is it prepared? In the evening, before going to bed, mix in a bowl: rolled oats with liquids (milk and/or water, or yogurt) three times their weight. A tablespoon of raisins or other chopped dried fruit can also be added. Then place in the refrigerator overnight. In the morning, mix and add: fresh fruit and nuts, preferred flavors.
PORRIDGE with cooking and soaking
Cook, as per recipe, the oats in water the night before. Once cooked, optionally add a teaspoon of chia or flax seeds, then mix (they make the Porridge pudding-like). Cover and place in the refrigerator overnight. In the morning, add cold milk, fresh fruit pieces, and oily seeds.
Porridge cooking in MICROWAVE or Bimby
Place a bowl (suitable for microwave) with: oats, water, raisins, and salt in the microwave for 4 minutes at 450W. Remove from the microwave and add milk and other ingredients.
HERE the Bimby version.
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FRUIT to decorate and enrich, choose based on seasonality
#apricots – from May to August
#watermelon – from June to September
#Italian bananas – from April to November
#barattiere – from May to August
#carosello – from May to August
#cherries – from May to early August
#clementines – from September to March
#feijoa – from September to December
#figs – from July to October
#strawberries – from April to September
#berries – all summer
#raspberries – from June to August
#tangerines – from November to March
#mapo – from October to January
#pomegranate – from September to December
#melon – from June to September
#blueberries – from June to September
#miyagawa satsuma – from September to December
#blackberries – from July to October
#pears – from June to December
#peaches – from May to September
#plums – from June to October
#currants – from June to September
#plums – from June to October
#oranges – from October to July
#avocado – from October to June
#clementines – from September to March
#kiwis – from September to November
#tangerines – from October to July
#mango – from late July to November
#apples – from August to November
#grapes – from late July to November
Exotic fruits, available all year round: pineapple, bananas, coconut, dragon fruit (pitaya or pitahaya), passion fruit, papaya, plantain.
FAQ – frequently asked questions
What is oatmeal porridge good for?
Oatmeal porridge is a highly nutritious food that offers several health benefits. Rich in soluble fibers, like beta-glucans, oatmeal porridge helps lower LDL cholesterol in the blood, thus contributing to cardiovascular health. With its ability to regulate blood sugar levels, it is also a great ally for those with glucose problems. Moreover, oats are a good source of protein, B vitamins, iron, and antioxidants, providing lasting energy and supporting metabolism. Regularly consuming oatmeal porridge can thus contribute to a balanced diet and overall well-being.
How many grams of porridge for breakfast?
A standard serving of oatmeal porridge is about 40-50 grams of dry oats, which corresponds to a bowl once cooked. It’s important to also consider the other ingredients to balance the caloric intake of the breakfast.
Why eat porridge in the morning?
Eating porridge in the morning provides lasting energy due to its complex carbohydrates. It is rich in fiber and helps regulate blood sugar levels, keeping energy levels stable throughout the morning. It is a nutritious breakfast that contributes to a healthy diet.
How do you eat oats for breakfast?
Oats for a healthy breakfast can be consumed as above, as porridge. Alternatively, raw oats (blended or whole) can be added to yogurt or plant-based milk for a quick and nutritious breakfast.
