Porridge Recipe and Healthy Whole Grain Meals

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Looking for an easy-to-do meal that you can eat at any time of the day? Have yourself a bowl of delicious and healthy porridge! According to a study by the Harvard University, porridge and whole-grain meals could be the key to a long and healthy life.

What is Porridge?

Experts have come up with a universal porridge definition as “any grain simmered in hot liquid to become a hot cereal.” However, the way people make it today has already evolved. Porridge is no longer fixed into the definition of being a hot cereal. Some people even like it being a cold meal and with added flavors to it. Some people like it salted, others choose a sweeter meal.

Almost all regions around the globe have their own versions of porridge. Looking into the different kinds of porridge available today, they can be collectively known as whole-grain meals. They often have one or more types of whole grains. The most common grains used include quinoa, freekeh, amaranth, firs, oats, wheat and teff. Some pseudo-grains are also used, like buckwheat and chia seeds.

You can put just about anything on your whole grain meals or porridge. They are often paired best with superfoods like goji berries and blueberries. Bananas, healthy nuts, strawberries, apples and cinnamon are healthy add-on as well. Some recipes add some fresh and healthy nut milk, too, like almond milk and coconut milk! Check out our post on healthy nuts and get a recipe for your own fresh nut milk!

But, whatever kind of porridge may be served on the table, it can bring about a meal to fill the stomach, the mind and the body. In fact, it has become a staple food for many, especially for the health buffs! Let’s learn more about its benefits and discover unique ways to make porridge and healthy whole grain meals at home.

Health Benefits or Porridge and Wholegrain Meals

Many individuals love porridge and wholegrain meals because they are easy to make and are delicious too. It can be eaten any time of the day and great when you are always on the go! But aside from that, many love it because of the following benefits:

1. Increases energy – it contains carbohydrates that feed the brain and provides enough energy you can use throughout the day.

2. Improves oxygenation in the body – packed with iron that improves oxygenation. A cup of the basic oatmeal porridge contains around 14 mg of iron, which is 80% of the daily required iron for women.

3. Regulates appetite – the high fiber content of porridge helps you prevent overeating because it makes you feel full. Thus, it also helps with weight management. Women need at least 20 grams of fiber. When you add seeds, nuts and berries, it can increase the amount of fiber even more.

4. Maintains sugar level – the amount of fiber helps with sugar level regulation and reduces high cholesterol levels.

5. Helps with muscle repair – after you exercise, a cup of porridge or a whole grain meal can provide 25% of the daily phosphorus requirement. This amount can help with muscle repair after rigorous exercise, better kidney filtration and increased energy production.

6. Boosts immunity – It is filled with antioxidants that fight the free radicals and reduce the possibilities of chronic diseases. It is also packed with vitamin A that improves vision and tissue growth and reproduction.

7. Strengthens bones – You also get stronger bones through their calcium and phosphorus contents. When eaten with milk, the porridge can be even better in strengthening the teeth and the bones.

How to Make Porridge

It’s a great meal to have any time of the day, but it is mostly perfect to start your mornings! Here are simple methods on how to make your own healthy porridge at home.

Raw Buckwheat Porridge

Not all types of porridge need cooking. You can soak some overnight, blend a bit, mix them with some fruits and nuts, and you are good to go! Here’s a simple recipe for overnight buckwheat porridge. (1 minute)

Overnight Oatmeals

If you don’t want to cook your oatmeals or don’t have time to prepare them in the morning, then make overnight oatmeals your best friend! You can do anything you like with your oatmeal. Just add the ingredients to one jar and let it sit overnight. It will then be ready to go when you get up in the morning! Check out 5 recipes for overnight oatmeals below. (3.07 mins)

Chia Seed Porridge

Instead of using oatmeal as the base of your porridge, healthy seeds like Chia can also make a good meal! Chia seeds are considered superfoods because they are packed with nutrients despite their tiny size. And, they are great for better digestion and easy weight management too! Here’s a quick recipe for you. (1.53 mins)

More recipes to check out!

The Green Kitchen Stories is an excellent place to go if you want some healthy recipes for your kitchen. Check out some of their porridge recipes HERE. In the meantime, here are also some more recipes for you!

  1. Blueberries ‘N Cream Amaranth Porridge
  2. Teff Porridge with Pecans, Dates and Apples

Grain-free Alternatives

Some individuals need to cut out grains from their diets. This is true to some who have autoimmune diseases that need to consume strictly gluten-free products. In this case, you may have some grain-free alternatives as well. You can check out a Grain-free cinnamon apple cinnamon porridge recipe. If you are looking for new grain-free dishes, we’ve got you covered! We know some good recipe books for grain-free meals. Check out Against All Grain: Delectable Paleo Recipes to Eat Well and Feel Great and Everyday Grain-Free Baking: Over 100 Recipes for Deliciously Easy Grain-Free and Gluten-Free Baking.

How do you do your porridge? Leave us a comment below!
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Gita is the founder of My Menopause Journey. Since 2014, she has been supporting midlife women by sharing hard-earned learnings from her own experience. To advance her knowledge, Gita puts a lot of her time and effort into understanding the broad spectrum of women’s health. She immerses in extensive research about the physical, mental and emotional aspects of menopause. Gita believes in the life-changing power of healthy, holistic living — this is where she anchors her message to all women. Learn more about her marvelous mission in About us - My Menopause Journey.

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