FoodHealth & Wellness

It’s Pouring Porridge- A Few Healthy Porridge Recipes!

kids.nationalgeography.com

Porridges are humble meals that are not only comforting but are also rescue foods due to their easy-to-prepare nature. Their high nutritional content also makes them apt serving in schools for kids.

1. Oatmeal Porridge

Image result for different porridges
source- google

Ingredients

100gm oatmeal, 20gm cherry tomatoes,10gm zucchini, 15gm bell pepper, 10gm yellow squash, 1gm mustard seeds, 5gm Ginger, a few curry leaves, 25ml clarified butter, 1 egg, a pinch of salt, 2gm crushed pepper, vegetable stock as required.

Method

  • Dry roast the oats in a pan till golden brown
  • Remove aside and let it cool
  • Cut the vegetables into dices and tomatoes into half
  • In a pan, take some clarified butter, saute the vegetables and the cherry tomatoes. Remove and keep aside.
  • Heat butter in a pan and crackle the mustard seeds, curry leaves. Add chopped Ginger
  • Add the dry roasted oats to the pan.
  • Add some stock and let it cook, season with salt and pepper powder
    once the porridge has thickened
  • Add the sauteed Vegetables to it and serve.

Health benefits

Oats are among the healthiest grains on earth. It is a gluten-free whole grain and is a great source of many important vitamins, minerals, fibre and antioxidants. It is common knowledge that oats and oatmeal help one in losing weight. They also help lower blood sugar levels and reduce the risk of heart disease.

2. Fuller for longer

Image result for different porridges
pinchofyum.com

Ingredients:

20gm oats, 35gm greek yoghurt, 20ml water, 3gm almond, 3gm walnut, 2gm black raisins, sunflower seeds, 2gm pumpkin seeds, 2gm cranberry, 2gm fig, 2gm date, 1gm chia seeds, 1gm flax seeds.

Method:

  • Mix together the oats, Greek yoghurt and water Stir all the ingredients into one homogeneous mixture
  • Now top the mixture with all the nuts, dry fruits and seeds
  • Serve chilled.

Health benefits:

The porridge provides soluble fibre from oats and insoluble fibre from nuts and seeds. Cranberry and figs are rich in antioxidants. And the yoghurt provides calcium.

3. Red Quinoa Porridge with Baby Spinach and Feta Cheese

Image result for Red quinoa porridge with baby spinach and feta cheese
jesuisfood.com

Ingredients

110gm quinoa, 350 ml Almond milk, 120 ml water, 5ml olive oil, 4gm cumin, 10gm cumin powder, 20gm carrot, 20gm green peas, 20gm broccoli, 20gm zucchini, 20gm asparagus, 10gm baby spinach, 3gm black pepper, salt to taste.

Method

  • Soak quinoa in a bowl for 30 minutes.
  • Cookin water for 20 minutes
  • In a pan, heat olive oil, add cumin and let it crackle.
  • Toss in vegetables except for baby the spinach, saute for 2 minutes
  • Add the quinoa, water and almond milk. Let it cook till it gets thick in consistency
  • Season with salt and pepper
    Garnish with baby spinach and crumbled feta and serve.

Health benefits

Quinoa is light, healthy and rich in antioxidants, dietary fibres, and proteins. Also, the vegetables in this porridge add to its nutritious value.

4. Warm red Amaranth Porridge

Image result for Warm red Amaranth porridge
www.foodandwine.com

Ingredients

3 cups of water, 1/2 cup red Amaranth, 3/4 cup unsweetened almond milk, 1&1/2 tbsp honey, 1/4 tbsp vanilla extract, 1/2 tbsp ground cinnamon, 2tbsp coconut oil.

Method

  • In a medium pot, bring the water to boil and add the amaranth
  • Cook it on the low heat, with the lid on, for 20 minutes or until most of the water has been absorbed
  • Stir it occasionally while the amaranth is cooking
  • Once done, remove from the gas, and add honey, Vanilla extract, cinnamon, and coconut oil to the pot
  • Stir in well, and then serve in bowls.

Health benefits

Red amaranth is an Indian superfood that is becoming increasingly popular for it wellbeing properties. High in protein, calcium, minerals, and antioxidants, it is the perfect ingredient to begin your day with.

In fact, most of the people who opt for the amaranth porridge usually prefer it before or after their workout. Amaranth is also the only grain that has vitamin c and is ideal to help boost your immunity, especially during the change of seasons.

So, add all these new and exciting flavours to your boring Porridge to make it one Healthy and Tasty Meal.

Read Also: Why are Oats Superfood for you?

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Reetu Udasi

A girl who loves swimming reading and yeah writing!. Apart from being a writer I'm fitness enthusiast because I believe the greatest gift you can give to your family and the yourself is healthy you. So the only mantra of happiness is healthiness!

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