Porridge is originally from Scotland and was mainly prepared there with water. Only over time did porridge with milk as a liquid component gain attention. Porridge comes from English and means oatmeal; in the USA, it is also called oatmeal.
Oats have many health benefits and thus contribute to a healthy diet and physical well-being. Eating healthy is one thing. However, oats also have the added bonus that they are particularly filling. Porridge is therefore also recommended for weight loss. The oatmeal keeps your blood sugar level constant for a long time, avoiding food cravings.
Are you already familiar with your calorie needs? To lose weight in a healthy way, it is important to know your calorie requirements. But which is healthier – porridge with milk or with water ?
Especially for people with lactose intolerance or those who want to eat a vegan diet, porridge is a great breakfast option – because you can easily enjoy it lactose-free. In this article, you will learn how to best prepare your own delicious breakfast porridge with only water and how to refine it. There is also the matching porridge recipe for easy DIY.
The easiest way to prepare porridge is definitely with water. This means you do without liquids such as cow's milk or plant milk (such as almond milk, oat milk, etc.). All you need to do is follow 5 simple steps, and you only need 3 ingredients. An advantage of preparing your breakfast porridge with water is that you can also save calories.
You can also heat the water for your porridge in various ways: in the microwave, on the stove, or most simply, with the kettle. Therefore, to prepare porridge with water, you don't even need a stove, and the cooking time is really short.
You can find the recipe here:
Porridge basic recipe with water – sugar-free
Ingredients
- 50 g oatmeal
- 1 pinch of salt
- 130 ml water
- To your liking: toppings: fruits, nuts, seeds, chocolate chips
Preparation
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Heat the water (for example in a kettle)
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Put the oatmeal in a bowl with the pinch of salt
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Pour the boiling water into the bowl
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With constant stirring, the oatmeal becomes creamy and reaches the desired consistency
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Decorate the porridge with toppings of your choice
Nutritional values
Oatmeal and what makes it so healthy
Among all cereals, oats are among the most valuable. Oats are mainly processed into flakes, flour, or semolina. For the production of oatmeal, the grain of the oat is processed. The grains are cleaned and peeled. For coarse, crusty oatmeal, rolling out after a steam bath is sufficient to produce large leaf flakes. Finer, delicate oatmeal, small leaf flakes, on the other hand, are crushed before steaming.
Oats, in themselves, are not only excellent in terms of taste but also an excellent source of nutrients of all kinds.
The biotin and zinc content has a positive effect on skin, hair, and nails. 40 grams of oatmeal is enough to cover the daily biotin requirement.
Oatmeal naturally contains little gluten and may be called gluten-free. Thanks to soluble fiber, the body achieves anti-inflammatory results compared to the contained beta-glucan.
In addition, oats contain vitamins, such as vitamins B1 and B6. These vitamins help you sleep better and healthier and prevent dizziness and neurological disorders.
Other healthy benefits include that oats can lower cholesterol, lower the risk of diabetes and cardiovascular disease, and that oats are high in unsaturated fatty acids.
Anyone who has now thought that it was the one with the health benefits is far from it. Because oats can do much more. With 12g of protein per 100g of oatmeal, it is an excellent vegetable protein source and is therefore ideal as an athlete's breakfast.
Porridge Recipes
The beauty of an oatmeal porridge is that you can enhance or refine the basic recipe with a variety of additional ingredients or toppings. Whether you prefer it sweet, fruity fresh, spicy, or sour. You decide what you're hungry for right now.
Here is a small selection of tasty options:
The Bircher Porridge from Verival is lactose-free, vegan, and gluten-free, so it is also suitable for people with celiac disease. Based on the Bircher muesli, it contains apples, figs, almonds, and dates for natural sweetness.
The blueberry apple porridge from Verival is also gluten-free, lactose-free, and vegan. It includes: fruity blueberries, crunchy apples, and almonds. In addition, the porridges from Verival do not contain any added sugar.
Which toppings for your oatmeal?
Porridge already tastes slightly nutty if the oatmeal is lightly roasted without oil before adding water. The great thing about an oatmeal meal is that you can round it off with toppings to your liking. To give your porridge a little more sweetness, honey is suitable for people who want to prepare it vegan maple syrup or agave syrup. Dates are also a healthy sweetener.
Roasting the oatmeal will give your porridge a nutty note, which you can enhance with toppings such as walnuts, hazelnuts, pine nuts, or cashew nuts.
Almost any fresh fruit (such as bananas, apples, strawberries, apricots, pears, mango,...) and berries of any kind (blueberries, raspberries,...) are suitable for freshness and fruitiness.
But you can't just round off your breakfast with fresh fruit. Flaxseed and chia seeds are also suitable as a garnish and also support your digestion. Spices such as cardamom or cinnamon give your porridge a special taste, especially in the cold season. Of course, dried fruit is also suitable for rounding off your porridge (dates, raisins, cranberries, apricots, or figs).
If you want a little more variety, you can also try your porridge with millet or buckwheat flakes.
Tasty overnight oats: Portion of porridge to take away
If you don't feel like a warm oatmeal, you can easily prepare delicious overnight oats . This variation is prepared in just 5 minutes and is ideal as a to-go breakfast .
The healthy breakfast is proven to be very gentle on the stomach and is well tolerated, which is why the oatmeal is also ideal for babies. The reason for good digestion is that the fiber contained in it keeps the acidic gastric juice away from the mucous membrane. Oatmeal has been used for years to treat gastrointestinal complaints.
Overnight Oats Basic Recipe – No Added Sugar
The basic recipe for overnight oats is super simple – you only need 2 ingredients.
Preparation time: 2 min.
Total time: 2 hrs.
Servings: 1 serving
Calories: 150 kcal
Ingredients
- 4 tablespoons oatmeal (approx. 45 g oatmeal)
- 80 ml water
- Toppings of your choice: berries, nuts, dried or fresh fruit, bananas, apples, grated coconut,...
Preparation
- Water comes together with the oatmeal in a glass and is stirred well.
- The mixture is put in the fridge overnight until the next morning or for at least 2 hours. It is best to close the glass so that it does not accept smells of other foods from your refrigerator.
- Then stir well again, and you can enjoy your breakfast.
- If necessary, you can refine your overnight oats with toppings of your choice (fruit, berries, nuts,...).
You can buy the Verival Porridge online .
