How to take your porridge oats up a gear

A breakfast classic; comforting and nutritionally sound, loved in its many forms by generations and nationalities far and wide. Learn here how to make the most of the humble oat and take a simple carb heavy bowl to a balanced nutritional powerhouse!

Slow cooked oatmeal with stew cinnamon apples

Whether you call it porridge or oatmal; it is a staple in many a diet and for good reason too! Economic, nutritious and simple to assemble, oats makes for a perfect meal, and who says they only have to be enjoyed at breakfast?!

Since the rise of instagram and the sharing of food pictures, porridge has become a somewhat beacon for artistic culinary flare; with toppings taking centre stage. 

As elaborate as some of these bowls can be, keeping them nutritionally balanced and wholesome will help to aid the humble oat in keeping you fuller for longer, provide adequate fibre and meet some of your vitamin and mineral requirements too. 

Steal cut oats with blueberry chia jam

Why should we add more to our oats than a splash of milk or a spoonful of sugar? 

Firstly, oats are a great gluten free vegetarian and vegan protein source, but in order to make this a complete protein (a protein that includes all 9 essential amino acids), then they need to be combined with additional sources in order to reach adequate levels. These amino acids are vital for supporting your immune system, cell function and keeping you satiated. 

Secondly, we want to ensure we are getting a good balance of carbs, protein and fats in order to sustain balanced blood sugars, keep us fuller for longer and provide the body with the right nutrition to support hormone and immune function.

Vanilla Protein chia Oats

Oats are a great complex carbohydrate, and as previously mentioned contain some protein but in order to really boost their nutritional offering, there are a few ways to really pump up your porridge:

Think about Fat:

Seeds, nuts and nut butters are fantastic, easy options to add flavour and protein to your oats. Chia seeds, flax seeds and walnuts are great options for an additional Omega-3 boost, either sprinkle them on top or mix them straight into the oats. 

Fibre to fill you up:

Fibre is essential for good gut health and oatmeal is a great way of getting a good dose of fibre in first thing in the morning. Adding in fruits, either fresh or frozen adds colour, a sweetness without the need for added sugar as well as helping to aid digestion. Have you ever added veggies to your oats? This is another great option for boosting your vegetable intake, with carrots and courgettes not disrupting the taste too much but adding volume and nutrients. Fruit and veg is also packed in antioxidants and vitamins, vital for overall health. 

Protein Protein Protein:

From a scoop of protein powder, to whisked in egg whites or greek yogurt, you can boost the protein content with a little creativity. If vegan, then being sure to include nuts and seeds as a great way to do this. 

Savoury turmeric, pea and sun-dried tomato oats with sardines

Flavour boosters:

Cinnamon for a warming hug, great with stewed fruits to a tsp of cocoa powder for a dessert like breakfast. Even, wait for it, turmeric and black pepper for a savoury twist with all the anti inflammatory benefits. 

Be as creative as you like with your bowl of eats, enjoy them cold or hot, prep them overnight or enjoy a slow cooked weekend brunch.