This is our weekday morning power breakfast for a Stronger, Leaner and Faster body.
Whole foods like oats, fruits, nuts and milk are high in protein, fiber and micronutrients (antioxidants) ideal for improving focus, boosting metabolism, while carrying anti-inflammatory properties.
This porridge recipe is healthy, delicious and ready in a bowl to eat under 5 minutes; heck, you can even take it to go in a travel mug.
Top 3 Benefits of our Power Porridge
1. Nuts boost Brain Power
Walnuts are the top nut for brain health. They are a good source of Omega-3 fatty acid, including DHA and ALA.
DHA has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline. ALA helps lower blood pressure and protects arteries. That’s good for both the heart and brain.
2. Fiber improve Gut Health
This recipe is high in fiber and low in added sugar—ideal ingredients for a healthier gut and leaner body.
Weight-loss: Calories are not the enemy and are required to fuel our busy, modern lifestyles. However, we need to transition from simple sugar calories towards sustainable ones—complex carbs. Modern lifestyle requires steady release of energy, the kind that comes from complex carbs found in whole foods such as: whole grains, fruits and nuts. Such foods are digested slowly creating an on-going release of energy and does not peaks nor valleys blood sugar levels.
Satiety: Protein and fiber are the two top nutrients that aid in satiety department. Slow-digesting protein and complex fiber found in oats, apples and nuts slows down digestive process, keeping food in the stomach longer and create a sense of fullness.
3. Antioxidants restore Immunity
Oats, fruits and nuts are all good sources of vitamins, minerals, phytonutrients and essential oils. Many of these micronutrients are antioxidants that quench free radials generated during normal cellular metabolism. Free radicals are associated with damage to membranes, enzymes, and DNA. The ability of antioxidants to destroy free radicals protects the structural integrity of cells and tissues thereby the immune system.
Bonus: Quick and easy
Most mornings, especially Monday to Friday, we are rushing to get out of the house and on with the day. Naturally, we gravitate towards quick and easy morning meals such as milk with cereal, bagel with cream cheese or a common fast food drive-through breakfast.
Now, if you live in a cold country like us Canadians, then you often wish for something warm in the morning to go with your coffee or fit tea. Well, we have the ideal recipe to satisfy these needs! This breakfast is as easy as pouring cold milk into a cereal bowl, and faster than waiting in any drive-thru morning line.
5-minute Power Porridge Recipe
Makes 2 servings: 1.5 cup cooked serving – 360 calories, 14g fat, 48g carbs, 11g protein, 6g fiber
1 cup of quick or steal cut oats
1/4 cup of walnuts (halves)
1 medium apple
1/2 cup of milk (or, other plant-based beverage)
1 tsp sweetener (optional)
1/2 cup of berries (optional)
Choosing Oats — plain, quick oats are a good option here as they cook up a little faster and carry less of a bite than steal-cut version. Steal-cut oats are more hearty in taste, less processed and contain more micronutrients along with whole fiber. However, if time is a considerations and you’re just getting used to oats, this recipe perfectly fits the quick-oats option. Here, you’ll get enough micronutrients and fiber from the other whole foods such as apple and nuts, therefore quick oats are an acceptable substitution.
Cook oats as per package directions (in water).
In a blender, add cold milk (or, substitute), nuts and fruit—blend.
Add blended mixture to warm cooked oats.
Add more milk if needed to further thin out the porridge.
Option – top the porridge with some berries or other chopped fruit (i.e. banana, more apple, pear) for sweetness and flavour.
Fit Tip—make it a habit to slowly move away from added sugar. If you desire a sweet taste, it’s acceptable to add 1-2 tsp only of sugar but create a mental plan to incrementally decrease the intake over time. Therefore, by mid week only use 1.5 tsp of sugar, next week add only 1 tsp and so on. Eventually, after several weeks of eating natural sugars found in fruit and milk, your tastebuds adapt and transition to being satisfied from such foods.
If you liked this article, feel free to share it! Leave us a comment, we would love to hear your thoughts on the topic 🙂
P.S. This porridge recipe perfectly pairs alongside a delicious cup of Arise Chai. Shop brain boosting Arise tea.
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