Porridge, Blueberries & Soya Yoghurt

This is a great staple for the start of your day. Easy to digest, warming and blueberries are full of lovely antioxidants.

Servings

1

Ready In:

0hrs 20min

Calories:

349

Good For:

Breakfast

Porridge, Blueberries & Soya Yoghurt

About this Recipe

By: Debra Carey

Porridge (oatmeal) is a great start to the day and contains lots of Beta Glucans which is great for your health. Add in all those lovely antioxidants from blueberries and you have a nutritious breakfast. I choose soya yoghurt to add in the calories but you can choose from any of the wonderful dairy free alternatives now available. Get even more calories in from adding nuts, seeds and a drizzle of honey or maple syrup. Portion size is a small bowl, this image shows the portion size against a teaspon.

Porridge with Blueberries and Soya Yoghurt

Ingredients

  • 1/3 cup organic oats
  • 200ml oat milk
  • 100ml water
  • 1/3 cup blueberries
  • 1 tbsp soya yoghurt
  • 1/4 tsp cinnamon

Organic oats or oatmeal are always best and if you have a gluten intolerance, go for gluten free oats. As a rule, oats are naturally gluten free but they may not be processed in a gluten free environment. It really depends on your gluten sensitivity whether you opt for gluten free or not. If you’re not a fan of soya yoghurt there are great alternatives such as oat yoghurt (Oatly), coconut or goat milk yoghurt is easier on the digestion than regular cow milk yoghurt.

cooking porridge
adding calories to porridge

Nutrition

A quick guide to calories, macronutrients and micronutrients for this recipe. Percentages are based on a recommended 2,000 calorie diet. Grams (g), milligrams (mg), microgram (ug/mcg).

  • Calories: 349 kcal 17% 17%
  • Carbs: 67.66g 26% 26%
  • Sugars: 21.57g 24% 24%
  • Protein: 11.17g 22% 22%
  • Salt (Sodium): 13.34g 1% 1%
  • Total Fat: 4.82g 7% 7%
  • Saturated Fat: 0.88g 4% 4%
  • Monounsaturated Fat: 1.36g 0% 0%
  • Polyunsaturated Fat: 1.59g 0% 0%
  • Trans Fat: 0g 0% 0%
  • Cholesterol: 0 mg 0% 0%
  • Fibre: 8.31g 76% 76%
  • Calcium: 78.6mg 10% 10%
  • Magnesium: 97.39mg 26% 26%
  • Potassium: 310.67mg 9% 9%
  • Iron: 3.07mg 22% 22%
  • Zinc: 2.16mg 22% 22%
  • Phosphorus: 278.3mg 40% 40%
  • Vitamin A: 8.57iu/mcg 1% 1%
  • Vitamin C: 6.75mg 8% 8%
  • Thiamin B1: 0.42mg 38% 38%
  • Riboflavin B2: 0.09mg 7% 7%
  • Niacin B3: 0.71mg 4% 4%
  • Vitamin B6: 0.09mg 6% 6%
  • Folic Acid B9: 32.12iu/mcg 16% 16%
  • Vitamin B12: 0iu/mcg 0% 0%
  • Vitamin D: 0.2iu/mcg 4% 4%
  • Vitamin E: 0.3mg 2% 2%
  • Vitamin K: 9.73iu/mcg 13% 13%

Step by Step Instructions

Step 1

Add the oats, oat milk and water to a small saucepan. Bring to the boil gently and stir thoroughly. Reduce the heat and simmer for 20 mins. You will need to stir the porridge occasionally so it doesn’t stick to the bottom of the pan. Otherwise it may burn.

Step 2

While the porridge is simmering, wash the blueberries and drain thoroughly. Gather any additions you want such as nuts or seeds. Chop any large nuts into smaller pieces.

Step 4

Once the porridge is cooked, remove from heat and pour into a bowl. Add the blueberries and soya yoghurt. Or alternative yoghurt if you are using it. Sprinkle over cinnamon.

Step 5

You should get all the sweetness you need from the blueberries but if you need extra, try drizzling a little honey or maple syrup. Add in extra calories with chopped nuts, seeds or ground flax (linseed).

People Who’ve Made This

“Porridge is the usual start to my day as it’s so versatile and nutritious. It lowers blood sugar levels and a good source of carbs, fibre and powerful beta-glucans. Plus loads of important vitamins, minerals and antioxidants.”

Debra Carey

Nutrition Coach, Orchard Isle Nutrition