When I started running, I was eager to make the most of my early motivation. My pre-run breakfast usually consisted of a quick bowl of sugary cereal. But as I began prioritising nutrition, I found a new appreciation for a filling bowl of porridge. It might take a little longer to prepare than a bowl of cereal, but it only takes five minutes to cook porridge perfectly.
What is Porridge?
A bowl of warm porridge is a hearty way to start your day and one of the most nutritious breakfast meals you could opt for. It’s made by boiling your grain of choice in a liquid until it reaches a creamy consistency. Nowadays, that grain of choice is often oats, but grains such as rice, quinoa, and polenta can also be used to cook porridge. The simplicity of Porridge has made it a staple food across cuisines and cultures for centuries.
Ingredients Used to Cook Porridge
Oats
The type of oats you use will affect your porridge’s cooking time and texture. Steel-cut oats take 20-30 minutes to cook, offering a chewier texture. Meanwhile, the more traditional porridge oats, often called rolled oats, cook quickly and offer a creamier consistency. Rolled oats are preferred to instant oats for this recipe, as some instant varieties can become mushy when heated for too long.
While this recipe focuses on rolled oats, you can experiment with different grains when preparing your porridge. Quinoa, buckwheat, and millet are a few options. Porridge’s versatility allows you to come up with new and unique combinations. Just remember that each grain will have a different cooking time, so be prepared to adjust your cooking times accordingly.
Liquid
Water—Water is perfect for keeping calories down. However, using water results in a blander porridge than one made with milk. You can also experiment with fruit juice, but it can make your porridge a bit sweet.
Milk – You have a choice with milk. It all comes down to preference. You can use dairy or alternative milk such as oat or soy milk. However, these milks may come with hidden sugars. I prefer whole milk because it offers a richer flavour and creamier texture. However, the calories are much higher than they would be compared to skimmed milk. I’d always opt for milk unless you’re on a low-calorie diet because it adds valuable nutritional components such as protein and calcium.
Milk and Water—The flexibility offered by combining milk and water allows you to balance milk’s natural sweetness and added flavour with the lower-calorie option of water alone.
Nutrition in Porridge
The nutrient profile of porridge makes it an excellent choice for athletes. However, no matter our athletic experience, we’d all benefit from eating a humble bowl of porridge for breakfast.
Carbohydrates—Oats’ carbohydrate content makes them a fantastic source of slow-releasing energy for runners. Consuming more slow-releasing energy sources has been shown to reduce hunger and improve concentration, helping you fuel a long day at the office.
Protein—While oats may not contain as much protein as meat sources, they contain a decent amount. Protein is essential for runners as it helps with muscle repair and satiety, helping to keep you feeling full for longer. Protein is higher in longer-to-cook steel-cut oats and with added protein sources like milk or yoghurt.
Fibre – Oats are a great source of fibre, which supports digestion and helps keep you feeling full for longer.
Micronutrients—Often overlooked, micronutrients provide many nutritional benefits. Oats are a rich source of iron, magnesium, and B vitamins. These vitamins and minerals aid in energy production and muscle function and help reduce fatigue.
What to Add When you Cook Porridge
You don’t need to eat plain porridge. Adding your favourite foods may help improve the nutritional output of your perfectly cooked porridge. Why not try the following?
Fresh or Dried Fruit—Dried fruits have a greater sugar content, rendering 1 30g serving the limit for those following a five a day plan. But both fresh and dried fruits are perfect for reaching your five-a-day targets.
Nuts and Seeds—Nuts and seeds offer healthy fats and are a valuable source of magnesium. Magnesium is instrumental in regulating blood pressure and nerve and muscle functions. Too little magnesium may force your heart rate to beat faster, which isn’t ideal when training in lower heart rate zones. I add seeds to my nut-free granola, but I avoid nuts at all costs.
Natural sweeteners – Sweeteners such as honey, maple syrup, and cinnamon are natural sources of sweetness. While cinnamon may not offer the intense sweetness of sugar, it can help reduce the calorific content while regulating your metabolism and blood sugar levels.
Greek Yoghurt – A thick Greek yoghurt will enrich your porridge, helping to make you feel satisfied. Yoghurt can also significantly increase the protein in your porridge, which is perfect for helping to rebuild after an intense training session.
Protein Powder—You can buy protein powder in various flavours. It can help flavour your porridge in many ways while boosting the protein content of your morning breakfast. Try it as an alternative to drinking a protein shake.
And if you want a savoury option, why not try it with poached or fried eggs and slices of avocado?
Common Problems When We Cook Porridge?
Help, My Porridge is Too Thick
Add more liquid and stir until the oats have absorbed and thickened the extra liquid. My recipe calls for a ratio of oats to porridge of about 7:1, but with time, you’ll understand your own ratios and how much liquid you need to reach your preferred consistency.
Help, My Porridge is Too Runny
There are two solutions to this, depending on whether you’ve used too much liquid. Firstly, cook your porridge longer until it thickens and absorbs the extra liquid. If it takes too much longer than necessary to absorb the extra liquid, you may have used too much liquid. Now, you can add some oats and cook to help absorb the remaining liquid.
Help, My Porridge is Bland
Porridge has a bad reputation for being bland. To add a bit of excitement, experiment with spices such as cinnamon, vanilla, or nutmeg. You can also use sweeteners that add flavour, such as brown sugar, honey, maple syrup, or treacle. Look at the section above about what to add to porridge for more creative ideas.
Help, My Porridge is Lumpy
Stirring your porridge consistently will prevent this by ensuring an even distribution instead of the oats sticking together.
How to Cook the Perfect Porridge
Ingredients
- 40 g Porridge Oats
- 280 ml Milk
Instructions
- On the Hob: Add the oats and cold milk to a saucepan. Gently boil, stirring to prevent the oats from catching the bottom of the pan. Cook for 5 minutes until the oats reach the desired consistency.
- Microwave: Place the oats and milk in a microwave-safe bowl. In an 800-watt microwave, cook for 2 ½ minutes, stirring halfway through. Allow to stand for a minute.
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