BOOST YOUR HEALTH WITH PORRIDGE
Boost porridge is a nutrient-dense, prebiotic recipe designed to support immune resilience, gut, brain, and heart health, and stabilise your blood sugar levels.
We’ve combined linseeds, walnuts, and oat bran to promote healthy gut bacteria and give you a good boost of omega-3 fatty acids too.
We created Boost porridge as a way of using nutrition to support health during the colder months of the year.
BUT – if you’re dealing with cholesterol issues, insulin resistance, constipation, you’re feeling run down, or struggling with energy – this recipe is perfect for you too.
Boost porridge is food medicine at its delicious best.
We give you optional ingredients AND you can always add your favourite nuts and seeds, and chopped fruit breakfast toppings.
Make our porridge your favourite way!
For busy people, you can make a larger batch for your grab-and-go breakfast jars and reheat your porridge at work.
You can eat Boost porridge daily or two to three times a week to protect and maintain your health and vitality.
PS* Boost porridge is rich in fibre – so remember to keep well hydrated with pure water and herbal teas to help regulate bowel function.
BOOST PORRIDGE RECIPE
Ingredients
1/3 cup organic oat bran.
1/3 cup organic walnuts.
1/4 cup whole golden linseeds (flaxseed)
2-3 chopped Medjool dates.
1 really ripe mashed banana.
1 cup of Bonsoi soy milk (or almond or oat milk).
1/2 metric teaspoon of true cinnamon.
This recipe serves 2 people – or one hungry athlete.
Instructions
Grab your measuring spoons and cups.
We use Australian metric cups and spoon measures for our recipes.
Place your nuts and linseeds into a blender or food processor and pulse blend them for about 30 seconds until you create a coarse meal.
Then stir through the oat bran and put it aside.
Add the milk, cinnamon, mashed banana, and chopped dates to your porridge pot.
Bring to a simmer and stir until the dates and mashed banana soften.
The final step is to stir in the oat bran, linseed and walnut meal.
You only need to simmer and stir for a minute.
This recipe thickens quickly – so add more milk if it’s too thick.
Once the porridge thickens, pour it into your breakfast bowls.
Dress your porridge with a drizzle of raw honey or pure maple syrup if you like sweet porridge, extra soy milk, chopped nuts and seeds, and a sprinkle of fresh berries to boost your immune system.
RECIPE NOTES
Use a really ripe banana for this recipe – the riper the more intense the banana’s deliciousness – and takes the porridge flavour to another level!
You can use a handful of frozen berries, organic sultanas, or a grated apple in your porridge. Simmer and soften them with the milk, cinnamon, and dates.
You can blend raw, unsalted cashew nuts with the linseeds instead of walnuts for a creamy porridge, or use half walnuts and half cashews.
You can make a larger batch to last a few days and reheat as needed.
Store in your fridge in airtight, glass containers.
When you reheat, stir in extra liquid because the porridge thickens as it sets.
You can add a tablespoon of hemp seeds to your porridge for an extra boost of nutrition and omega-3.
We always recommend grinding whole linseeds for optimal nutrition because when you grind seeds they begin to oxidise and you lose nutrients.
If you have the space, store your nuts and seeds in the fridge because it will extend their shelf life.
If you are on a sugar-free diet, use pure monk fruit liquid concentrate to sweeten – start with 3 drops – taste – and adjust until it’s just right for you.
Monk fruit is very sweet, so start with a few drops and build the level of sweetness.
Only use pure monk fruit. Check the labels because not all monk fruit liquid extracts or powders are pure.
As a handy reference to keep in your kitchen, you can download a printable pdf copy of our Boost Porridge Recipe here.
WHY BOOST PORRIDGE IS SO GOOD FOR YOU
GOLDEN LINSEED
Linseed (flaxseed) is commonly used to improve digestive and intestinal health.
Action & Use
prebiotic • anti-inflammatory • promotes diversity of healthy gut bacteria • encourages regular bowel movements • reduces the amount of dietary fat you digest and absorb • lowers high cholesterol • prevents obesity • increases intestinal bulk • improves insulin sensitivity • regulates metabolic syndrome • and low FODMAP in 1 tablespoon serves.
OAT BRAN
Oat bran is a prebiotic, nutritional powerhouse for gut health. We use organic oat bran because it has more protein, fewer carbohydrates, is higher in nutrition, has 50% more fibre, and has fewer calories than quick or rolled oats.
Action & Use
absorbs fats • high in soluble fibre • lowers cholesterol • lowers risk of colon cancer • reduces high blood pressure • helps you feel full for longer • improves blood sugar control • reduces risk of heart disease • promotes healthy bowel function • rich in polyphenols to protect cells • reduces abdominal and reflux pain • anti-inflammatory relief for irritable bowel conditions • feeds, restores and promotes the growth of healthy gut bacteria • plus – a higher intake of fibre is associated with a lower prevalence of gallstones.
WALNUTS
Walnuts are very nutritious and loaded with fibre. They also contain high amounts of copper, manganese, and vitamin E, as well as important phytochemicals.
Action & Use
brain health • memory • neuroprotective • mood boosting • heart health • anti-inflammatory • improved cholesterol levels • reverts coronavirus heart disease • weight management • digestive health • probiotic • promotes beneficial gut microbiota • rich in antioxidants and omega-3s • reduces your risk of certain cancers • lowers the risk of diabetes.
MEDJOOL DATES
Studies have shown that Medjool dates stimulate the immune system, reduce inflammation, prevent DNA damage, and improve hormone regulation.
Action & Use
anti-oxidant, anti-inflammatory, anti-tumour and ant-diabetic effect • heart health • liver protective • kidney protective • rich in antioxidants • hormone regulation • improves metabolism • prevents DNA damage.
CEYLON CINNAMON
Ceylon cinnamon is full of anti-inflammatory properties that promote gut health and aid digestion.
Action & Use
antioxidant • autoimmune symptoms • bacterial infections • blood pressure (hypertension) • brain food • candida • central nervous system • cholesterol • cognitive decline • colon health • dental health • diabetes • fungal infections • heart health • insulin resistance • neurodegenerative disorders • viral infections • weight management • wound healing.
BANANA
Bananas are rich in antioxidants, and offer a variety of health benefits due to their high nutritional value.
Action & Use
prebiotic • supports digestive health • improves insulin sensitivity • rich in health-promoting bioactive phytochemicals that lower the risk of various chronic diseases, including heart disease • neurodegenerative disorders • stroke • gastrointestinal disorders • certain types of cancer • hypertension • age-related degeneration • skin conditions • lowering of low-density lipoprotein (LDL) cholesterol • and improved immune function.
MONK FRUIT
Monk fruit has been used for centuries in Traditional Chinese Medicine (TCM) to relieve inflammation (heat), lubricate the intestines, and heal constipation.
Action & Use
prebiotic • aids digestion • relieves sore throats, cough, and cold symptoms • reduces phlegm • fructose and glucose free • antioxidant and anti-cancer properties • anti-fatigue, anti-diabetic and anti-hyperglycemic properties • 300 times sweeter than sucrose so use sparingly.
BONSOY SOY MILK
We use organic plant-based milk products in our recipes because of what they don’t contain. The presence of hormones in animal milk products has the potential to disrupt your endocrine system (hormones) and is linked to breast, testicular, and prostate cancers.
SOURCING INGREDIENTS
If you live in Australia and find it hard to source ingredients locally, we stock pure monk fruit liquid concentrate, golden linseeds, and oat bran for our clients.
You can purchase the ingredients directly from our online shop, or come in and see us if you live locally in Western Australia. We love catch-ups.
Enjoy how delicious food medicine can be!
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