Now that autumn is underway and the mornings are getting cooler, you might be looking to swap your usual breakfast for something a bit more warming. And porridge has to be one of the most comforting ways to start the day.
According to a 2021 survey, it’s the UK’s third most popular breakfast choice after cereal and toast, with around one in seven of us sitting down to a bowl of oats in the morning. In addition to being a quick and low-cost option (1kg of oats costs £3 or less and yields around 25 servings), it also offers some significant health benefits.
Health benefits of porridge
Oats are a wholegrain and full of fibre, which keeps you feeling fuller for longer, so you’ll be less likely to reach for a mid-morning snack.
Eating plenty of fibre has been linked to a reduced risk of heart disease and diabetes – and around 96% us don’t eat enough.
Beta-glucan – a type of fibre found in oats – could help lower bad cholesterol if you have 3g or more a day. (Your average bowl of porridge has 2g, but you can also find it in oat cakes and pearl barley.)
Porridge contains B vitamins, which could boost brain and heart health.
It’s a source of iron for energy, zinc, which supports the immune system, and magnesium for bone health.
Whether you make it with water, milk or a plant-based alternative, porridge can be delicious and nutritious as it comes. But adding some healthy toppings or mixing in fruit and nuts can increase the nutritional content and add a big dollop of flavour.
Just make sure to opt for plain porridge oats whenever possible, rather than the instant, flavoured varieties, as these can be high in sugar and other additives.
Here are some ‘superfood’ porridge toppings and four healthy and delicious porridge recipes to try.
Nuts and nut butters make a great protein-packed porridge topping. (Getty Images)
Superfood porridge toppings
‘Superfood’ is a buzzword (rather than a regulated term) used to describe foods that are considered to be nutrient-rich. This means they’re packed with things like fibre, protein, antioxidants or vitamins and minerals.
While no one food alone – including superfoods – can provide all the nutrients and energy our bodies need, they can make a great, healthy addition and add some interest to your daily oats.
Examples of superfoods that you could add to your porridge include:
berries – including raspberries, blackberries and blueberries
nuts – such as walnut, brazil, pecan, almond and nut butters
seeds – like chia seeds, pumpkin, sunflower and linseeds
spices – like ginger, cinnamon and nutmeg
4 healthy porridge recipesBlueberry kefir oats
Kefir is renowned for being rich in probiotics. (Flahavans)
Looking for a change from your usual milk? This recipe from Irish oat millers Flahavans uses the fermented milk drink kefir.
A bit like a thin yoghurt with a sour, tart taste, kefir is renowned for being rich in probiotics – microorganisms that could help with digestive issues and gut health. Some studies also suggest it could help lower cholesterol.
Blueberries, meanwhile, provide a burst of antioxidants, which may help lower your risk of certain chronic diseases, including cancer, and help protect your skin.
Try this Flahavans recipe, which includes:
Maple syrup (leave this out if you want less sugar)
Cook your oats with water (and a pinch of salt if using). Blitz the blueberries with the maple syrup and kefir, using a blender or stick blender. Stir through the oats and top with raspberries.
Walnut, pear and ginger porridge
Top your porridge with pears, walnuts and ginger for a warming seasonal treat. (Getty Images)
Walnuts are often considered a superfood because they’re rich in vitamins, minerals, healthy fats, and antioxidants. Some studies suggest that they could also help reduce LDL cholesterol (the “bad” one).
And ginger is more than just a lovely, warming flavour. It may also aid digestion and reduce bloating.
This is a combination suggested by the British Heart Foundation and is super-easy to make:
Pear – sliced or cut into chunks
Cook your pear chunks in your porridge for a soft and warmed texture, or add them as slices once you’ve prepared your porridge if you prefer them raw. Top with walnuts and a sprinkling of dried ginger to taste.
Kiwi, mango and passion fruit porridge
Passion fruit seeds add a tropical flavour to your porridge. They work well with coconut milk or coconut yoghurt as well. (Getty Images)
The mornings may be dreary, but that doesn’t mean your breakfast has to be. This little bowl of sunshine is not only tasty and cheering, but it’s also packed with vitamins, fibre, and antioxidants, which may help reduce the risk of chronic diseases like heart disease and type 2 diabetes.
Kiwis are also particularly high in nutrients such as vitamins C, K, E, folate, potassium and carotenoids. It’s thought that they could have an immune-boosting effect and might help reduce the incidence and severity of colds and flu-like illnesses among at-risk groups, such as older people and young children.
Try this Jamie Oliver recipe, which includes:
Jamie Oliver says he likes to make his porridge the classic Scottish way. Three parts water to one part oats, then simmered on the hob for 10-15 mins with a pinch of salt. Add some milk to loosen your porridge for the last minute or so of cooking.
Top with slices of kiwi and mango and the seeds of half a passion fruit.
Healthy porridge bowl
Raspberries are a great source of vitamin C. (Getty Images)
Raspberries are low-calorie, a great source of vitamin C, high in fibre and contain antioxidants, which could help combat ageing and protect against cancer. You’ve also got added protein from the chia seeds and almond butter.
Berries can spoil quickly if you buy them fresh, but the frozen raspberries used in this recipe will keep for longer, and all the flavour and nutrients are locked in when freezing. Frozen berries are often better value too. A frozen 300g bag costs £3 at Tesco, for example, while a 250g punnet of fresh raspberries comes in at the same price but contains 50g less fruit.
Try this BBC Good Food recipe, which includes:
Simmer raspberries and the orange juice in a pan to make a compote. Make your porridge and top with the compote, more raspberries, orange slices, sliced banana, goji berries, almond butter and chia seeds.
Apple and cinnamon will add a festive flavour to your oats. (Getty Images)
Other healthy porridge toppings to try
Blackberries, grated apple and nuts
Stewed apple, raisins and cinnamon
Grated carrot, raisin, cinnamon and nut butter
Mixed frozen berries, yoghurt and flaked almonds
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