It's sooooo cold in the morning in Sydney at the moment and I love a warm bowl of porridge, but I'm often hungry a couple of hours after I've eaten it. I've come up with a fabulous way to increase the protein of your porridge to keep you full all morning.
Oats are a wonderful wholegrain to start your day with. Actually did you know oats have just as much protein per 100g as quinoa (both contain 12.8 g protein per 100g serve)? Plus oats contain beta-glucan which is special type of soluble fibre which lower cholesterol re-absorption in the bloodstream, so they are great for heart health.
Porridge with milk is a bit low on protein and healthy fats to really make a balanced breakfast. I had tried adding protein powder but I find it a bit gritty and unappealing. Instead my new trick to increase the protein in my porridge is to whisk in an egg and some vanilla into the milk before I start cooking the porridge. Don't worry, there's no scrambled egg flavour, gentle cooking makes it more like a custard. I've flavoured my porridge with banana, dates and cinnamon. For a serve of healthy fats I stirred in a little almond butter (peanut butter would be awesome too) just before serving.
I inhaled this bowl of porridge after the gym this morning and (along with a coffee) it kept me going all morning!
BANANA, DATE AND ALMOND PORRIDGE
1/3 cup traditional oats (use quinoa flakes for gluten free)
1 tsp vanilla extract
1 date, pitted, sliced
1 banana, sliced
3/4 milk of your choice, or use 1/2 milk 1/2 water
1 level tab almond butter
drizzle of maple syrup to serve
sprinkle of cinnamon to serve
In a small bowl, whisk the egg with the milk, vanilla and oats. Place in a saucepan on a low - medium heat. Add the banana and dates. Bring to the boil, turn down to a simmer, stirring until the porridge is creamy (3 - 4 minutes).
Pour the hot porridge into a bowl and stir in the almond butter splash of milk, a drizzle of maple syrup and a sprinkle of cinnamon. Enjoy!
Serves 1, you can easily double or triple as needed
Rachel is a university qualified Clinical Nutritionist based in Balmain. She is also the busy working mum of two teenagers, so is practical and realistic with her advice . Rachel offers private consultations to improve your family's health and well-being. You can find her on Facebook and Instagram for more healthy tips and tricks.