As the mornings are getting cooler, my go to breakfast tends to change – I tend to want something warmer and more comforting. Porridge is the perfect answer. Oats are a powerhouse – packed with fibre, cholesterol lowering beta glucans, low fat as well as being a reasonable source of protein, especially when you cook them with some milk. Oats are also cheap (arguably the cheapest breakfast option around) and have a low glycaemic index as well, so they will keep you feeling full and help fuel any day ahead! You can read more about the benefits of oats here.
This morning I wasn’t in a mad rush to get out the door, so I decided to cook some rolled oats the old fashioned way – on the stove. Don’t get me wrong – this breakfast was still quick to prepare, about seven minutes, so still totally achievable as a morning option (little secret I got dressed while the oats were cooking, which also saved time).
Suddenly I was feeling all nostalgic with memories of my mum cooking my sister and I porridge on frosty cold Dunedin winter days – the best bit was adding the soft brown sugar and watching it magically dissolve into the hot creamy mixture and turning a deliciously golden brown….is there anything better?!
However I digress, today was about adding some pumpkin pie spice to give it that autumnal warm flavour I was going for. I don’t have a pre-mix for pumpkin pie spice, so I improvised.
What you will need for one serve
⅓ – ½ cup rolled oats
½ cup milk of choice – + any extra to add at the end if you like
10g sultanas/ raisins
¼ tsp each of cinnamon, ginger, nutmeg, mixed spice
⅛ tsp ground cloves
Dash of vanilla extract
⅓ cup blueberries
Sprinkle of desiccated coconut (optional)
Sprinkle of brown sugar or maple syrup (optional)
What you need to do
Place rolled oats and milk into a small pot on the stove and heat on a medium heat. Add in the spices and vanilla and mix thoroughly, being careful not to let the bottom burn. If there is not enough liquid add a little more milk or water until you reach desired consistency. Pour into a bowl, sprinkle with a little brown sugar or drizzle of maple syrup, and top with blueberries and coconut. You could also add some chopped nuts to boost the nutrition value and add some heart healthy fats.
Nutrition information for ⅓ cup oats and trim milk (minus sugar/ maple syrup)
|Serves: 1||Calories: 220||Carbs: 37g||Protein: 9g||Fat: 3g|