In the café around the corner, on your Instagram feed or in your colleague’s thermal mug: porridge has become an integral part of a healthy breakfast routine.
- What is porridge actually?
- How does porridge taste?
- Benefits of porridge
- How do you make porridge?
- Which oatmeal is suitable for porridge
- How many calories does porridge have?
- Is porridge healthy?
When you think of porridge, do you think of watery oatmeal? cardboard. With a bit of imagination and refined with delicious toppings, you can conjure up a quick, nutritious and delicious breakfast in no time at all.
What is porridge actually?
Porridge is a dish made from grain flakes cooked in liquid ingredients such as a plant-based drink, water or milk. Once the desired consistency has been reached, the breakfast porridge is sweetened with agave syrup or other syrup and refined with fruit, spices, nuts or seeds.
The breakfast dish does not always have to be sweet. Also as a hearty version with vegetables and herbs, the oatmeal is a simple last-minute recipe idea at any time of the day.
What is porridge made of?
Oat flakes are used for the preparation in the classic way, but you can also prepare the breakfast porridge from spelled flakes or other cereal flakes. If you eat gluten-free, pseudo-cereals such as millet, quinoa or amaranth are a good and equally nutritious basis for your porridge.
You can use a plant drink of your choice as the liquid. Alternatively, water or a mixture is also possible. The larger the proportion of oat, almond or soy drink, the creamier your breakfast will be.
You can let your imagination run wild when choosing the toppings. Alternatively, you can simply use classic add-ons and combine your breakfast with crunchy granola, sweet fruits or nutrient-rich superfoods.
You can find porridge ingredients in every supermarket. Be sure to buy organic food. When choosing your plant drink, keep an eye out for added sugar - because you can safely do without it.
Porridge vs. Overnight Oats
porridge and Overnight oat recipes are very similar at first glance - at least as far as the ingredients are concerned. However, the two breakfast dishes differ in the preparation and the temperature at which the breakfast is enjoyed. While porridge is cooked in a pot and eaten as a warm porridge, overnight oats are soaked for a few hours (usually overnight), refrigerated and then eaten cold or at room temperature.
What is oatmeal?
Like porridge, oatmeal refers to a porridge made from oatmeal or oatmeal that is prepared with milk or water. While in Germany the English designation Porridge interspersed, the oatmeal in the US Oatmeal called.
Where does porridge come from?
Porridge originated in Scotland. The cold, wet climate typical of the Highlands offers the ideal conditions for oats, the main ingredient in porridge. Farmers and shepherds knew early on about the advantages of today's superfood: oat flakes cooked in milk or water keep you full for a long time and give you energy for strenuous days in the fields.
But warm cereal for breakfast is not only appreciated in Scotland. You can find porridge variants in many cultures around the world:
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Congee: The Asian rice porridge is served with spicy toppings, sauces or side dishes and can also be prepared super quickly from leftovers from the day before.
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Upma: The spicy semolina porridge is enjoyed in India and Sri Lanka for both breakfast and dinner.
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Motogo: In South Africa, cornmeal is mixed with water and refined with milk or fruit.
How does porridge taste?
The taste of oatmeal is very versatile and depends heavily on the ingredients you use to prepare it. If you cook your porridge with water, it will taste milder than if you use oat milk. Without toppings and spices, porridge tastes rather boring overall.
The taste nuances for your perfect breakfast experience are in your hands. We have a few suggestions for you:
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Should it be chocolate today? Then you can with cocoa powder, one Chocolate cream without refined sugar or help out with a piece of chocolate.
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You want it sweet and fruity? Fresh or frozen berries are always a good choice to refine your porridge.
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You need a sweet distraction from cold winter days? Porridge with raisins, cinnamon and baked apples or pears conjure up a cozy warmth in the breakfast bowl.
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Are you in the mood for sweet almonds or exotic coconut? Nuts and nut butters not only add flavor, they also provide plenty of creaminess and healthy fats for your breakfast.
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Are you after an extraordinary combination of sweet fruits and aromatic spices today? Then mix turmeric, a pinch of ginger, and if you're particularly brave, a pinch of pepper into yours Apple and cinnamon porridge.
Benefits of porridge
Porridge is not only delicious, but also a filling and healthy breakfast option. Oats contain many vitamins, minerals and fiber that keep blood sugar levels stable, keep you full for a long time and prevent food cravings. In addition to positive effects on your body, porridge has other advantages to offer:
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Easy preparation: short cooking time and only one pot - that sounds like the ideal breakfast!
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Few ingredients: For the classic version you need nothing but oatmeal, milk or water and a pinch of salt.
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Availability: You can find the few products you need for your porridge in many corners of the world. If you swear by oatmeal as the ideal breakfast, you'll find what you're looking for when you travel.
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Also to take away: Prepare your porridge the evening before and your delicious vegan breakfast to go is ready to hand in the fridge.
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Varied: You can prepare porridge in many different ways. Instead of oatmeal, choose other types of grain, use seasonal fruit and aromatic spices, or cook your way through the many porridge recipes that you can find online.
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Versatile: Porridge doesn't always have to be spooned out of a bowl. You can also conjure up other breakfast delicacies from the flake mixture. How about this recipe for fluffy Porridge Pancakes?
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Inexpensive: Admittedly, the toppings for your porridge with vanilla, goji berries or peeled hemp seeds can blow the student budget. However, if you stick to the basic ingredients and use seasonal fruit and some cinnamon, porridge is a delicious and inexpensive breakfast.
How do you make porridge?
The oatmeal is prepared in no time. Our simple basic recipe forms the basis for many variations. Spices and toppings in particular make the various porridge recipes so varied. Depending on how hungry you are, you can adjust the amount of oatmeal. However, make sure to also adjust the water or plant drink so that your breakfast remains a pleasure and does not become runny or too solid.
Porridge basic recipe
You need these ingredients for one serving:
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50 grams of oatmeal
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250 ml liquid (water, plant drink or a mixture of these)
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pinch of salt
preparation
Bring the oatmeal and liquid to the boil in a small saucepan and simmer for a few minutes while stirring. Season to taste with a pinch of salt.
Porridge Toppings
Does this porridge recipe sound boring? It is. Because only with fresh or dried fruit, nuts and nut butter, seeds and kernels or crispy granola does the oatmeal become a delicious power breakfast. If you are not ready for exciting creations early in the morning, our classic ones will help you Bowl Toppings continue. If you have a little more time and muse, ours are 7 porridge toppings that taste like a sweet dessert just right.
How much milk do I need for my porridge?
Use our basic recipe as a guide for the quantities. Depending on the desired consistency, you can vary the amount of liquid. If you like your porridge particularly creamy, let it simmer a little longer in more milk. If you need to bite something to start the day, you can use less liquid and crunchy oatmeal.
How long to cook porridge?
The perfect cooking time depends on the consistency you want and the grain used. You usually only have to simmer porridge made from oatmeal for about five minutes. If, on the other hand, you use quinoa, amaranth or buckwheat, the cooking time is around 25 minutes.
Tip: Originally, porridge is made with a so-called Spurtle prepared. This wooden stirring rod leaves no scratches in non-stick pans or pots. The flat shape of the surface also means that the oat flakes are less likely to stick and form lumps compared to a normal cooking spoon.
Why salt in the porridge recipe?
Similar to the dough for sweet desserts, a pinch of salt should not be missing in porridge. This ensures that the taste experience is intensified and emphasizes individual nuances more strongly.
Which oatmeal is suitable for porridge
Has the look at the muesli and flake shelf in the supermarket occasionally overwhelmed you? No wonder, in addition to the classic oat flakes in all their forms, there are now many other cereal flakes to be found. Depending on the desired texture and preparation time, you can use different types of oatmeal for your porridge. These are obtained from the oat grain and then processed.
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Crunchy oatmeal absorb liquid less quickly and make the porridge al dente.
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Fine oat flakes absorb liquid quickly and make the porridge particularly creamy.
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melting flakes, also as Instant Oats known, are perfect for a particularly quick breakfast porridge.
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Oatmeal is particularly rich in fiber and makes for a very fine porridge.
Is porridge healthy?
Porridge is not only delicious and keeps you full for a long time, it also has a lot more to offer. The dietary fibers in the oatmeal serve as food for the health-promoting bacteria in the large intestine and are important for good digestion. A high fiber content in food also keeps you full for a long time and has a balancing effect on blood sugar levels. The so-called beta-glucan in particular ensures a healthy intestinal flora and prevents cravings.
Oatmeal is also the ideal basis for your vegan protein breakfast. In addition to protein and the B vitamin thiamine, your body is also supplied with minerals such as phosphorus, magnesium and zinc as well as trace elements such as iron, copper and selenium. However, whether porridge is healthy or a sugar trap depends on the products that you stir into or spread on your breakfast porridge.
Tip: A ready-made porridge from the supermarket or café is often prepared with sugary fruit puree, grain crisps or chocolate cream. If you want to eat healthily or even lose weight, look for a clean list of ingredients or ask for a modified option with fresh fruit and whole nuts.
What are the benefits of sprouted porridge?
The sprouting of oatmeal or other types of grain ensures that the nutrients can be better absorbed by the body. On the one hand, phytic acid, which inhibits nutrient absorption, is broken down. On the other hand, the nutrients are better preserved due to the low degree of processing. Nice side effect: the porridge is easier to digest. Sprouted porridge in raw food quality can be your game changer if you often feel bloated after oatmeal breakfast.
Is porridge gluten free?
Oats and the flakes made from them are gluten-free per se. However, both during cultivation and processing, oats can come into contact with cereals containing gluten. If you want or need to be on the safe side, use oatmeal that is labeled as gluten-free or use gluten-free pseudocereals such as millet, buckwheat, quinoa or amaranth.
How many calories does porridge have?
Porridge made from oat flakes has become an indispensable part of a conscious diet. The breakfast porridge is also recommended for weight loss. Porridge fills you up for a long time and - depending on how you prepare it - is relatively low in calories.
Depending on the ingredients and preparation, a portion of porridge has around 300 to 500 calories. We want to show you an example and use our basic recipe with 250 ml oat milk for the calculation. The porridge is refined with an apple. As a topping we use a tablespoon of pumpkin seeds and a teaspoon of almond butter.
| ingredients | Energy |
| 50 grams of oatmeal | ca. 175 kcal |
| 250 ml Hafermilch | ca. 100 kcal |
| 1 medium apple | ca. 90 kcal |
| Toppings | ca. 140 kcal |
As you can see, the small attempts at topping make up a comparatively large proportion of the calories, but they also bring important nutrients and flavor to your breakfast. Under no circumstances should you do without it, just enjoy it in moderation.
Sources:
federal food key (accessed on 04/20/2022)
More fiber please! (2012): DGE News, In: https://www.dge.de/presse/pm/mehr-ballaststoffe-bitte/ (accessed on 04/20/2022)
Oats, Harvard T.C. Chan, In: https://www.hsph.harvard.edu/nutritionsource/food-features/oats/ (accessed on 04/20/2022)
Beta-glucans - nutritional therapeutic aspects (2022): Professional Society for Nutritional Therapy and Prevention: In: https://fet-ev.eu/beta-glucane/ (accessed on 04/20/2022)
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