"You will feel full for longer. You will have less hunger and cravings."
Getting out of bed for work on a Monday morning can be the last thing you want to do. You can only hit the snooze button x amount of times before you have to succumb to your fate.
During winter, it can be even more difficult because of the unbearable cold. A hearty and warming breakfast, such as porridge, could be just what you need.
Oats contain a type of soluble fibre called beta-glucans, which slows down the process of absorbing carbohydrates into the bloodstream.
Our bodies often produce and store fat when we have a large spike in blood sugar and insulin levels. By eating oats, your body is digesting food more slowly, which avoids these large spikes.
Oats are high in magnesium. This mineral is essential for producing energy in our bodies, and the function of our enzymes.
Magnesium also helps to prevent heart attacks and strokes by making the blood vessels more relaxed, which aids blood flow from the heart, and regulates blood pressure.
Some scientific research has shown that eating foods that are high in magnesium can help to reduce the risk of developing type 2 diabetes.
Furthermore, there is also evidence to show that there might be a correlation between a lack of magnesium in the diet and depression.
As well as being healthy, porridge can also be a tasty way to start the day. Here we present five porridge recipes with a desi twist.
Toasted Oat Porridge
- 50g porridge oats
- 350ml milk
- 1 tbsp butter
- 2 tsp sugar
- Melt a dollop of butter in a pan, and add the oats.
- Toast the oats until they begin to go golden brown and fragrant.
- Add the milk and gently simmer until thick and creamy.
- Add the sugar.
Dry Cracked Wheat Daliya
- ½ cup dry cracked wheat
- 4 cups water or milk (or mix of both)
- Pinch of salt
- 3 tbsp sugar
- Put all ingredients in a pot.
- Boil until porridge is desired texture.
Indian Savoury Porridge
This is the first of our savoury recipes. It includes many everyday Indian cooking ingredients, which have many health benefits.
Garlic can reduce blood pressure, and can help to fight common colds. Ginger is another superfood which can help combat digestive upset, and there is research to show that it can aid in weight loss and heart health.
- 1/2 cup oats
- 1 ½ cups water
- 6 shallots, chopped
- 1/2 tsp cumin seeds
- 1/2 inch ginger, finely chopped
- 1 garlic clove, finely chopped
- 1/3 cup
- 1 tbsp olive oil
- 1 tbsp coriander
- Heat the oil in sauce pan, add the cumin seeds.
- When it sizzles, add ginger and garlic. Sauté until garlic turns golden brown at the edges.
- Add shallots and sauté until they turns golden brown
- Add oats and sauté for 2 minutes, until you can smell the oats.
- Add the water and let it cook, until the oats becomes soft. This should take about 2 – 3 minutes. Add salt.
- Then add milk, give a quick stir. Heat till it comes to porridge consistency.
- Garnish with fresh coriander.
Curried Porridge with Mixed Veg
Turmeric apparently has anti-inflammatory, anti-oxidant, anti-bacterial, and anti-viral properties.
- 4 tbsp porridge oats
- 1 tsp olive oil
- 1 medium onion, chopped
- 3 tbsp mixed veg
- 1 garlic clove, chopped
- Pinch of turmeric powder
- 1 tsp ground coriander
- 1/4 tsp ground cumin (jeera)
- Pinch of ground pepper
- Heat oil in a saucepan. Add the chopped garlic until it is starting to brown and add the chopped onions and saute for 40 secs.
- Add the mixed veg and saute for 2 minutes.
- Add the ground coriander, ground cumin, turmeric powder.
- Then add 1/2 cup water bring this to a boil.
- Add the oats, check for salt and mix well cook for 2-3 minutes.
Gajar Ka Halwa Porridge
This next porridge is a take on the famous Indian dessert, gajar ka halwa.
Particularly popular in the Northern Indian state of Punjab, it is made by cooking carrots in milk for a couple of hours, and then sweetened with ghee, sugar, nuts, raisins, and cardamom.
In this recipe, we have replaced the carrots with oats, and replaced some of the milk with carrot juice.
Some of the oats will turn orange. The raisins and nuts will add a different dimesion to the tastes and the textures.
- 100g oats
- 50ml milk
- 100ml carrot juice
- 1 green cardamom pea
- 1 tsp ghee
- 1 tbsp sugar
- 2 tsp raisins
- 2 dates, chopped
- 1 tsp shredded almonds
- Add milk and carrot juice to pan and bring to boil.
- Add porridge oats and simmer until liquid evaporates.
- Heat ghee in a heavy pan and add porridge mixture and cardamom pea.
- Cook over a gentle flame for 10-15 minutes.
- Stir in sugar and continue cooking.
- Stir in dried fruit and nuts.
Including porridge in your diet will have many benefits. You will feel full for longer. You will have less hunger and cravings.
Oats are high in fibre, and so may help reduce the risk of heart disease and diabetes. If you already have these conditions, it may improve your health.
While porridge oats are healthy, adding ingredients such as ghee and sugar will negate these health benefits. For natural alternatives to sugar, you can use honey or cinnamon.