Warming, filling, creamy and delicious porridge made with steel-cut oats can make the perfect breakfast meal. Unlike quick oat, steel-cut oats will not spike your bool sugar you will be left feeling satisfied for a longer period of time and won’t experience that drop in energy an hour so after eating. The added chia seeds provide extra fiber and beneficial essential fatty acids. The raspberries a little tart sweetness. Though they do take longer than quick oats, they make all the difference in terms of nutritional benefits and keeping you feeling full.
Porridge with Raspberries
- Throw everything into a pot, heat it up on high. As soon as it starts to bubble, lower the heat (to medium-low) and let it simmer covered. Keep an eye on it, and every once in a while stir it up. This whole process (from throwing it all in) should take about 20 – 30 minutes.
- When I take it off the heat I like to leave it covered for a bit, as sometimes the bottom of the pot gets oats caked to it. Having it covered helps to lift the caked oats off. Top with berries (I picked some raspberries straight out of my garden this morning), chocolate, or hemp heart—- whatever you have on hand.
This is a great source of protein, about 10g, which for a breakfast is pretty good. The proportion of Carbs to Protein is ideal for a post workout meal (strength/intense cardio, not so much endurance) as you want a 2:1 Carb to protein ratio so as to replenish glycogen stores and repair muscle cells.
Amanda Filipowicz is a certified nutritional practitioner (CNP) with a bachelor in environmental studies (BES) from York University. She also has certification in clinical detoxification, prenatal and postnatal care as well as nutrition for mental health. She has been working as a nutritionist since 2013 and is a lifelong proponent of eating healthy.