Porridge is a healthy breakfast that is mentioned by many in the same breath as a healthy diet due to its positive effects on health.
What should not be missing from a good porridge is a delicious topping . This adds that extra edge to the oatmeal, ensures a pleasant texture, and provides additional nutrients .
Athletes, in particular, can incorporate even more protein into their breakfast with a healthy porridge topping. With this in mind, today we would like to introduce you to three protein-rich and delicious porridge toppings that you should not miss!
Porridge for breakfast
Porridge or oatmeal is often regarded as a simple breakfast. However, this healthy breakfast has been unfairly labeled!
But first, let's take a look at the vitamins and minerals it contains, which provide numerous positive effects. With a serving of oatmeal, you can cover a quarter of your daily nutrient needs .
More specifically, in a bowl, you will find, for example, 46% of the recommended daily intake of magnesium and 27% of the recommended amount of iron. Since these minerals help reduce fatigue, they are particularly important for a healthy breakfast.
Additionally, porridge has a satiating effect due to its water-soluble fiber content. The beta-glucans present, a subgroup of fiber, also provide additional positive effects. For instance, they help lower cholesterol and promote healthy intestinal flora.
And who wouldn't want to take advantage of such benefits?
Health benefits for female athletes
Oatmeal for breakfast also offers significant advantages for athletes. In addition to providing long-lasting energy through complex carbohydrates – an essential attribute for sufficient strength and motivation during workouts – a hot breakfast also ensures that the nutrients are better absorbed .
How does this work? The cellulose present in the cell walls cannot be broken down by humans, as we lack the necessary enzyme. However, the cell walls break down when heated, allowing the polysaccharides to be absorbed.
The essential amino acids present in proteins also contribute to maintaining and building muscle. This is because muscle tissue is primarily made up of proteins.
High-protein toppings as a bonus
A protein-rich topping is also suitable for an extra portion of protein. Basically, a topping is anything that can be used to further enhance the porridge. These can be fresh fruits, nuts, seeds, or coconut flakes, etc. – depending on your taste preferences.
This colorful garnish adds diversity and a beautiful appearance. Did you know that the saying "the eye eats with" really holds true? If you make your food visually appealing, you will enjoy it more and it will taste better !
For those who are not yet familiar with our ranking of the most popular porridge toppings, we also recommend checking out the varied selection.
Below, we would like to introduce you to three special oatmeal toppings that mainly provide protein and taste great all year round. If you want, you can also blend all the ingredients into your porridge as you cook it or use them as a topping. Let's get started!
Almond butter with crunchy pieces
Our new almond purée is a dream for all nut butter lovers (link to nut post)! The cream consists of 100% almonds and is therefore free of additives, sugar, or salt. Due to the roasting and special production process, the purée remains wonderfully creamy and full of flavor.
Additionally, it is a true protein supplier: for every 100g, it provides 25g of protein to help you build muscle. Moreover, almonds contain a high amount of magnesium, which is essential for optimal muscle function. Acting as an antagonist to calcium, it inhibits the release of this mineral in the muscles and can thus help prevent annoying cramps.
Don't worry, the positive properties of pure almonds also apply to our purée! Roasting makes the nutrients even more concentrated, as the almonds lose water content.
What we love even more: the little almond pieces! These add a delicious crunchy texture to your porridge .
Flaxseeds – versatile
Flaxseeds have become well-known as a regional superfood. The small seeds can be found in the capsule of the flax or common flax, from which their name is derived.
They contain the highest proportion of unsaturated omega-3 fatty acids among plants. However, these can only be absorbed if the flaxseeds are crushed. An interesting fact: whole flaxseeds are preferable to crushed ones, as the fatty acids degrade relatively quickly after crushing.
Our tip: It’s best to crush the seeds just before consuming them in order to absorb all the healthy oils.
Additionally, flaxseed is recommended as a herbal home remedy for constipation. The laxative effect is attributed to the mucilage in the shell, which swells when it comes in contact with water. Therefore, it is important to ensure adequate fluid intake.
Did you know that flaxseed is also an excellent egg substitute for vegans? To use it, mix crushed flaxseed with water in a 1:3 ratio and let it swell for a short time. The relatively flavor-neutral mixture binds well and is also rich in essential fatty acids.
Pumpkin seeds – the crunchy nutrient suppliers
Today, pumpkin seeds are a popular and healthy snack. However, over 7,500 years ago, people in Mexico were already consuming these small seeds for their health benefits. And there are many:
For instance, pumpkin seeds function as antioxidants, protecting the body and cells from free radicals and thus preventing inflammation.
They also contain numerous other minerals and vitamins in significant quantities. Hence, they are an excellent source of magnesium, providing relief from fatigue right at breakfast time. Additionally, they contain a considerable amount of protein, approximately 24g per 100g, in these small kernels.
The process of producing pumpkin seeds begins with cutting them from the pumpkin and separating them from the pulp. After drying, the shells are carefully removed, giving the pumpkin seeds their characteristic green color.
Because of these properties, pumpkin seeds make a suitable topping for healthy oatmeal – try it now!
The Delicious Recipe
One way to incorporate toppings into your cereal is as an ingredient in homemade granola. Give it a try!
Hazelnut Pumpkin Seed Granola with Coconut Chips
Ingredients
- 150 g oatmeal
- 65 g hazelnuts
- 25 g pumpkin seeds
- 1 tbsp chia seeds
- 25 g oil
- 20 ml agave syrup
- 0.5 tsp vanilla
- 25 g coconut chips
Preparation
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Preheat the oven to 180°C (top/bottom heat). Line a baking sheet with parchment paper. Mix all ingredients except for the coconut chips.
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Spread the mixture evenly on the baking sheet. Bake in the preheated oven for about 15 minutes until the granola is golden brown. Remove from the oven and allow to cool completely.
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Then, fold in the coconut chips. Store the granola in an airtight container and keep it in a cool place.
