Porridge is a great meal and is definitely proven to be a great way to kick start your day. With it helping to regulate appetite and being a great source of minerals & fibre, it also helps to build a strong immune system. Great for getting kids involved with eating healthy too. Get them stuck in and decorating their bowls with healthy toppings. Jazz up your plates with some colourful and delicious fruit on top and enjoy!
Gluten-Free
Vegan
Healthy
Nutritious
Quick & Easy
Substantial
Health Benefits;
Gluten-Free Oats:
Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals and fibre. Whole oats are high in antioxidants and beneficial plant compounds called polyphemus. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats. avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow.
Strawberries:
Strawberries are an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium. Strawberries are loaded with antioxidants and beneficial plant compounds, including anthocyanins, ellagitannins and ellagic acid. Strawberries may improve heart health, lower blood sugar levels, and help prevent cancer. They are also low in sugar and great for weight loss.
Blackberries:
Blackberries offer many health benefits, including full of vitamins and minerals like C, K, and manganese. They are high in fibre and may boost brain health. Blackberries are a great option to satisfy your sweet tooth if you want to lose weight or you’re on a low-carb eating plan. One cup of raw blackberries has only 62 calories, 1 gram of fat, and only 14 carbs. This makes them easy to add to a healthy eating plan.
Raspberries:
Red Raspberries contain strong antioxidants such as Vitamin C, quercetin and gallic acid that fight against cancer, heart and circulatory disease and age-related decline. They are high in ellagic acid, a known chemopreventative, and have been shown to have anti-inflammatory properties. Red raspberry ketones are currently being used in Japan as a weight loss supplement. Red raspberry seed oil is creating market interest in the cosmeceutical industry because it is rich in Vitamin E, omega-3 fatty acid and has a sun protection factor (SPF) of 24-50.
Blueberries:
Blueberries contain a plant compound called anthocyanin. This gives blueberries both their blue color and many of their health benefits. Blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health. One cup of blueberries provides 24 percent of a person recommended daily allowance of vitamin C.
Raw Honey:
Raw honey contains an array of plant chemicals that act as antioxidants. Research has shown that raw honey can kill unwanted bacteria and fungus. It naturally contains hydrogen peroxide, an antiseptic. Manuka honey is used in medical settings to treat wounds because it’s been found to be an effective germ killer and also aids in tissue regeneration. Phytonutrients are compounds found in plants that help protect the plant from harm. For example, some keep insects away or shield the plant from ultraviolet radiation. Honey is sometimes used to treat digestive issues such as diarrhoea, though there isn’t much research to show that it works. It’s proven to be effective as a treatment for Helicobacter pylori bacteria, though, a common cause of stomach ulcers.
Almond Flakes:
Almonds contain vitamins, minerals, protein, and fibre, and so they may offer a number of health benefits. Just a handful of almonds (approximately 1 ounce) contains one-eighth of a person’s daily protein needs. Almonds are high in fat, but it is unsaturated fat. This type of fat does not increase the risk of low-density lipoprotein (LDL) or “bad” cholesterol. Almonds, along with other nuts and seeds, may help improve lipid, or fat, levels in the blood. This can benefit heart health. They contain relatively high levels of vitamin E. Vitamin E contains antioxidants, such as tocopherol.
Recipe
~ Makes 1 Serving ~
Prep Time - 10mins ~ Cook Time - 5mins ~ Total Time - 15mins
Ingredients:
3/4 cup of gluten-free rolled oats
3/4 cups of cold tap water
3/4 cup of unsweetened almond milk (my favourite milk to use is Almond Breeze)
Mixed berries - sliced strawberries, raspberries, blueberries and blackberries
1 tsp of honey
1 tbsp of almond flakes
1/2 tsp of ground cinnamon
1 tsp of granulated sweetener
Method
In a small saucepan, add the oats, water and milk. Cook on high heat for 3-5 minutes, stirring occasionally.
Once cooked, pour into a bowl and add berries on top. Pour on the honey, sprinkle on flaked almonds, sweetener and cinnamon. Enjoy!
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