Baobab Protein Porridge
When I was younger, I used to hear that porridge was a great way to start the day and that it would keep me full until lunchtime. But then, I always got confused when an hour or two later, I would be starving again, like I was some form of human anomaly. I only realised in the last few years that was because I wasn’t having any protein in it. It was purely a breakfast of carbohydrates that certainly didn’t keep me going all morning long. Now, I add a bunch of protein and healthy fats to my porridge, and problem solved! A quick and nutritious breakfast for the whole family that is full of fibre, plant-based protein, complex carbohydrates and healthy fats is the perfect way to start the day indeed! I have a bunch of superfood powders that I add to the porridge, not just for their micronutrient content, but also because my kids get super excited at the prospect of having a (naturally coloured) bowl of bright pink or blue porridge too!
I mentioned baobab powder a few posts ago, but it is so great to use in breakfast recipes that I thought it was worth mentioning again! A very interesting study was conducted by Oxford Brookes University that tested humans’ glycemic response to bread, which is the rate at which sugar is absorbed in the body. The study found that adding baobab to the bread mixture itself significantly reduced the rate at which sugar was released into the blood supply post digestion. How amazing is that? So, based on this research, I like to include some baobab powder in my sweet breakfast recipes where I can so that, along with a high fibre content, it can help to stabilised blood sugar levels as much as possible.
And talking of fibre, the humble oat contains a type of soluble fibre called beta-glucan, which somewhat dissolves in water to form a thick gel in the gut. This process might make you feel somewhat squeamish, but it really has some amazing benefits. Eating oats has been shown to:
· Reduce cholesterol levels.
· Help regulate blood sugar (which is why they are a particularly great addition to your diet if you are diabetic).
· Increase a feeling of fullness that helps with weight management.
· Regulate digestion and increase the growth of good bacteria in the digestive tract.
One serving provides 424 calories, 24g of protein and over half of my daily fibre and Vitamin A requirements. It also provides 21% and 68% of my Vitamin C and Calcium too.
· 45g Oats (I used Profusion Protein Porridge)
· 10g Pumpkin Seeds
· 10g Goji Berries
· 10g Unflavoured Unsweetened Protein powder (I used Vital Proteins Collagen Peptides)
· 1 tbsp Baobab Powder
· 1-2 tsp Pink Pitaya Powder
· 180 ml Milk (I used Unsweetened Oat Milk)
· Tiny pinch of Salt
· Add the oats and milk to a small saucepan.
· Simmer over a medium heat for about 5–7 minutes, stirring occasionally.
· Add all of the rest of the ingredients and stir well.
· Spoon porridge into bowls and top with fruit of your choice
Calories – 424
Protein – 24g
Carbohydrates – 55g
Fat – 10g
Fibre – 13g (54%)
Vitamin A – 50%
Vitamin C – 21%
Calcium – 68%