Porridge is a great way to start the day. Oats are a great source of complex carbohydrates and of all the grains, they contain the most soluble fibre, which keeps you feeling fuller for longer. They help stabilise blood sugar and lower the “unhealthy” LDL cholesterol levels; these contribute to plaque build up which may lead to clogged arteries. Zapping oats in the microwave destroys their goodness so they are best cooked over a longer period of time on a low heat, to retain the most nutrients.
This tasty bowl of oats is cheap, quick and simple to make and the infused coconut milk makes them more interesting. I usually have a meal with protein and fat for breakfast but sometimes like a change and a hearty bowl of porridge does the trick. I have this with a low sugar smoothie like The Green Machine Thick Shake. If you get peckish later in the evening, porridge makes a fantastic supper – oats are a natural sedative, as they contain the alkaloid gramine.
Instant oats are often loaded with sugar. One brand has 7g sugar per 35g serving – may not sound like much but lets be honest, who usually has just one sachet? I used to have 2 (or more) of innocent looking packets in one sitting. Thats over 14g/3.5 tsp of sugar before I’d even had a glass of fruit juice (another 20g /5 tsps sugar) and lets not forget the bucket load of maple syrup that would drown the humble oat! It’s no wonder I felt an almighty sugar crash before 10am. Also, why would you spend around £2.50 on less than 300g of instant oat sachets when you can buy 750g unrefined role oats for £1.99 or less??
So, have a delicious bowl of Chai Porridge to start your day and you can say “see ya later”, sugar crash and save some dollar while you’re at it!
Oats do not contain wheat but they are often manufactured in places where wheat products are made, risking contamination. Cheap oats are sometimes mixed with flour to bulk them out, so always check the packet before purchasing, especially if you’re intolerant to wheat or are coeliac. Remember you don’t have to get all organic spices or steel cut oats. These are just guidelines of the ideal but as always, get whatever is best for your budget and product availability. It’s better to get non organic produce that still has some health benefits, rather than none at all.
1 tsp Cinnamon powder (organic)
1/8 tsp Cardamon powder (organic)
1/2 tsp Stevia (pure, avoid sugar/stevia blends)
225-250ml Coconut milk (homemade)
1 Chai teabag
50g Oats (soaked for 6-8 hours, gluten free, steel cut if possible – these contain the most nutrients however, rolled oats work fine)
Flaked coconut, rice or date syrup, raspberry to serve
Simmer 225ml coconut milk over a low heat in a pan for 5 minutes.
Add the chai teabag and simmer for another couple of minutes, stirring gently and don’t squeeze the teabag. If its squeezed the “tea” taste becomes too strong and overpowers the other ingredients. We just want a hint of flavour.
Remove and compost the teabag – when the tea has infused, the coconut milk will have changed colour slightly.
Stir in the oats. Keep an eye on it and add more coconut milk as needed so the oats don’t clump and stick to the pan.
Leave to simmer for another 6-8 minutes, stirring occasionally until the oats have absorbed most of the liquid.
Stir in the cardamon, cinnamon and stevia and remove from the heat, pop in a bowl and sprinkle with your chosen topping.