As far as breakfasts go, this vegan turmeric spiced porridge is about as quick and easy as it gets. You can even mix the ingredients together and pop in the microwave to cook for about 90 seconds (which saves on washing up too)!
And why not make this warming bowl of goodness to bring a little colour to these grey winter mornings? Anyone who follows my Instagram stories knows I’m a huge fan of this turmeric porridge and have been eating it quite a lot recently!
Not only does it taste absolutely great, it really warms you up and fuels your morning perfectly. It’s also a great all-rounder from a nutrition point of view. Let’s look at a few reasons why:
Oats: great source of protein, magnesium, manganese, phosphorus and zinc. Plus they contain amazing fibres called beta-glucans. These soluble fibres feed healthy gut bacteria which in turn produce short chain fatty acids (SCFAs). These SCFAs have so many health benefits throughout the entire body and have been linked with reduce risk of inflammatory diseases, type 2 diabetes, obesity, heart disease, and can even improve mental health.
Turmeric: contains curcumin which has powerful anti-inflammatory effects and is a potent antioxidant. There’s strong scientific evidence to show it can reduce risk of heart disease, several cancers, Alzheimer’s, and arthritis. Consuming black pepper along with the turmeric boosts absorption of the curcumin by up to 2000%!
Cinnamon: like turmeric, cinnamon has compounds with powerful anti-inflammatory and antioxidant effects. Consumption of cinnamon is linked with similar health benefits to turmeric, and it has also been shown to control blood sugar levels by several mechanisms.
Toppings: nut butters are high in protein and healthy fats so they help to keep you full for longer. Hemp or ground flax seeds add omega-3 which have been shown to have powerful health benefits for your body and brain. Dried fruit add sweetness and taste great :)
It’s really versatile too - try different plant milks, nut butters, dried fruits, seeds, or adding other spices like nutmeg or ground ginger - get experimental, because variety in the diet is so important!
Simple vegan turmeric spiced porridge recipe
Ingredients (serves 1):
1/2 cup porridge oats
1/2 tsp cinnamon
1/4 tsp turmeric
Pinch of black pepper
3/4 cup plant-milk of choice
Optional toppings: 1 Tbsp almond butter, 3 dates, 1 Tbsp hemp seeds
Method:
Start by stirring the dry oats with the spices - doing this first makes them easier to mix in with the milk.
Now add the oat milk, holding some back to add at the end, and mix to combine.
For the best results, heat gently in a small pan until the oats are tender and have absorbed all the milk. The turmeric will turn more yellow as it heats so don’t be tempted to add more at the start!
If you’re tight for time, you can just mix everything directly in a bowl and pop the bowl in the microwave on full power for about 90 seconds.
Add your toppings and a little splash of oat milk which just helps to improve the texture (and cools it down a little so you can eat it straight away!).
Do you keep your porridge neat as you eat it or do you stir the toppings in? You can see what I like to do!
Nutrition (per serving with the above toppings):
Protein: 14.9g (Women: 29.8% / Men: 27.1%)
Iron: 3.2mg (Women: 21.6% / Men: 36.8%)
Calories: 491 (Women: 24.6% / Men: 19.6%)
Sugars: 31.7g (Women: 35.2% / Men: 26.4%)
Total Fats: 20.0g (Women: 28.6% / Men: 21.1%)
Saturated Fat: 2.1g (Women: 10.5% / Men: 7.0%)
Salt: 0.2g (Women: 3.3% / 3.3%)
Fibre: 10.4g (Women: 34.7% / Men: 34.7%)
See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.
