We absolutely love this porridge based on one by Niomi Smart. We came across it in the Jan/Feb 2017 edition of Superfood magazine (we have all of them but they no longer produce the magazine – shame!). It ticks all the boxes for a hearty sustaining yummy breakfast and we have it cold to make it resistant starch so that it feeds the good gut bacteria. Our version is just slightly less naughty than Niomi’s:
- 50g porridge or rolled oats (gluten free)
- 125ml unsweetened almond* milk
- 125ml water, boiling
- ½ tablespoon maple syrup
- ½ heaped tablespoon ground almonds*
- 1 teaspoon almond* butter
- Blueberries or cherries
- A sprinkling of raw cacao nibs
Put the oats, milk, water, almonds and maple syrup in a saucepan and bring to the boil, stirring as it thickens. Once it’s thick and creamy remove from the heat and stir in the almond butter.
Leave to get cold in order for the oats to turn into resistant starch then make it runny again by adding more almond milk and stirring. Top with blueberries or cherries and a sprinkling of raw cacao nibs.
*Almonds are an allergen so this porridge is not suitable for those with an allergy to almonds.
Niomi Smart’s original recipe for ‘Cherry bakewell porridge’ is in her book ‘Eat Smart – what to eat in a day, every day’ (HarperCollins, 2016)
How does this porridge help reduce inflammation?
- When it comes to bacteria in our guts – it’s war! We have to have more good guys than bad guys to keep inflammation in check. By increasing the resistant starch this will feed the good bacteria – as it’s a prebiotic.
- This porridge doesn’t contain any inflammation generating refined sugar, but is sweetened instead using maple syrup, which contains 34 beneficial compounds that have antioxidant and anti-inflammatory properties – some of which even help to prevent ageing of our body’s cells!
- It’s also really sustaining so we can easily go for 3 hours before needing to eat something else, which reduces the likelihood that we’ll snack on naughty stuff.
- I would always use gluten free oats and non-dairy milk; gluten and cows milk are such generators of inflammation that we just don’t eat them anymore.
- And last – but not least – blueberries, cherries and cacao are all high in free-radical-mopping-up antioxidants. Want to understand how antioxidants are so important in the fight against inflammation? Read my article: Why we love antioxidants