Stay warm this winter with porridge. Not only will your tummy stay warm, oats help you feel fuller for longer as they are low GI and high in fiber also helping you stay regular. Another plus is that porridge is quick. Easy for those on-the-go or those who want an extra 10 minutes of ‘snoozing’ on these cold winter mornings. Lastly, oats are cheap, have a long shelf life and useful for many recipes. We recommend choosing plain rolled or quick oats. Oats that are flavored are high in added sugar. Try sweeten plain oats with fruit instead allowing you to monitor what you are actually eating. See our recipes below.
Recipe: High protein pear & date porridge
1/2 pear (diced)
3 dates (raw) or 1 Tbsp sultanas
1/2 cup rolled oats
1/2 cup water
40g of whey protein isolate (vanilla)
1 tsp cinnamon
1 scoop Barlean’s Greens Chocolate powder. This greens powder gives a powerful hit of chocolate if you find you are craving chocolate.
We recommend International Protein (Whey Protein Isolate Vanilla). It is creamy and blends well with porridge. By choosing a whey protein isolate (WPI) you are increasing your protein without increasing carbohydrates and fat. WPI is also absorbed quicker than a casein protein, allowing your to replenish your muscles faster.
Method (Microwave) (Prep & cooking time 4 minutes)
1. Place pear, dates, water and oats in a microwavable safe bowl. Mix and heat for 90 seconds to 2 minutes. This will depend on the strength of your microwave.
2. Remove from the microwave and mix in the protein powder and Barlean’s Greens Chocolate powder. Sprinkle cinnamon on top to serve.
Method (Stove) (Prep & cooking time 5-6 minutes)
1. Heat pot on medium heat.
2. Add pear and dates/sultanas to pot and 1 Tbsp of water. Cook for 1-2 minutes or until soft.
3. Add the oats to the pot and the remaining water. Cook for a further 2-3 minutes of until the mixture thickens.
4. Pour mixture into a bowel. Add protein powder, Barlean’s Chocolate powder and cinnamon.
Other Recipe Options:
1. High protein, banana & peanut butter porridge
Don’t add the pear and dates. Serve with 1/2 banana and Tbsp of peanut butter. Try to buy a peanut butter that is 100% crushed peanuts. This will ensure there is no added salt or refined sugar. Helping you keep track of what you are putting into your body. Here are a few brands below.
2. High protein, walnut & berries porridge
Swap the pear and dates for 1/2C of mixed berries (frozen or fresh). Cook with the oats. To serve add 10 walnuts or 1/4C, protein powder and Barlean’s Greens chocolate powder.
3. Overnight Chia, protein & mixed berry porridge
2 Tbsp chia seeds
1/2C lite/soy/almond/oat or rice milk
1/2C mixed berries (frozen/fresh)
40g protein powder (Whey protein isolate)
1/4C unsalted nuts (any)
1. Mix protein powder and milk together. Use a blender or protein shaker cup for better blending.
2. Pour into a airtight container.
3. Add chia seeds, oats and berries.
4. Leave overnight or a minimum of 20 minutes.
5. Serve with nuts.
Ensure that the milk alternatives you choose, rice/soy/oat/almond, are fortified with calcium. To check:
1. Look at the Nutrition Information Panel.
2. Go to the per 100mL column
3. Look for calcium. The figure should be 120mg or greater per 100mL.
This is important to ensure you are getting adequate calcium. People between the ages of 19-50 require 1000mg per day. This increases for women at 50 years and men at 70 years to 1300mg/day. To reach 1000mg daily you should aim for 3 serves of dairy or alternatives daily. See image below for what a serve equals.
(Image: National Health & Medical Research Council, 2015)