A bowl of hot porridge makes for a quick and easy breakfast, especially for those wanting to lose weight. It even has cholesterol-lowering benefits.
British Heart Foundation dietitian Victoria Taylor said: “Porridge is a healthy, nutritious way to start the day. However, there is much debate about which oats are the best to use and which cooking method is healthiest.”
There are several kinds of porridge oats, including rolled, quick and instant.
Victoria noted: “Regardless of the type, shape or size, all porridge oats are whole grains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet. A 40g serving of porridge oats contains 2g of beta-glucan.”
To make porridge, Tom Kerridge has shared an easy three-ingredient recipe with three variations of toppings.
He said: “Porridge is very good for you, but if you find it a bit bland, try one of my tasty toppings.”
Tom’s method is unique because it combines milk and water to preserve the creamy taste without increasing the calorie content.
The health-centric chef also adds one extra step to his method before simmering the oats in the milk and water. And it will change the way you make porridge forever.
Ingredients
50g rolled oats
400ml water
135ml milk (whole milk, coconut or almond)
Toppings (optional)
50g raspberries
1.5 tbsp coconut sugar
One tbsp pistachios, chopped
Method
First, preheat the oven to 200C/ Fan 180C/Gas 6 and line a baking tray with greaseproof paper to make the porridge base.
Spread the oats on the tray and toast them on the top shelf of the oven for 10 minutes or until they turn golden brown – this will give them a nice crunch before being turned into porridge.
Transfer the toasted oats to a large non-stick saucepan, add the water and milk and simmer gently for four to five minutes.
Keep the heat on medium-low and stir occasionally as the liquid thickens.
Mix the raspberries and coconut sugar into the porridge base and pour into a bowl. Top with the remaining raspberries, sugar and the chopped pistachios to serve.
