What better way is there to start a cold Winter’s day than with a steaming hot bowl of porridge?
How about a steaming hot bowl of chai spiced porridge!
Spices tantalise your tastebuds by adding delicious flavour to your food without adding additional calories and reducing the need for fat, sugar or salt. They also contain an incredible amount of nutrients.
Spices (and herbs) offer much higher levels of antioxidants than fruit and vegetables. Antioxidants protect cells against damage caused by harmful free radicals, which are substances found in the environment and inside the body that can damage or destroy cells and encourage the aging process. In addition, spices and herbs are also rich in phytonutrients, such as carotenoids, flavonoids and other phenolics, all of which possess their own health-promoting properties such as reducing the risk of cancer, inflammation and blood pressure and improving blood sugar control.
So if you are used to making porridge, why not try this little twist. If you are new to porridge, this could just be your new favourite breakfast. Either way I encourage you to give it a go as it is deeelicious!
Chai Spiced Porridge
- 1 cup whole rolled oats
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground cardamom
- 1/2 teaspoon ground coriander
- 1/4 teaspoon ground cloves
- 1/4 teaspoon nutmeg
- 1/2 teaspoon grated fresh ginger
- 1 1/2 cups low fat regular, soy or almond milk
- 1/2 teaspoon pure vanilla extract
- 1 tablespoon honey, or more to taste
The night before:
- Boil the kettle.
- Place oats, cinnamon, cardamom, coriander, cloves and nutmeg into a saucepan.
- Pour over 1 1/2 cups of boiling water.
- Place a lid on the saucepan and leave overnight.
In the morning:
- Add grated fresh ginger and milk to saucepan.
- Place over medium heat and stir regularly until the porridge comes to the boil.
- Turn the heat right down and simmer for 5-8 minutes, stirring every few minutes.
- Stir in vanilla and honey. Serve with extra honey, if you like.
Per Serve: 1232kJ or 293 calories; P 12g Fat 4g SFat 0.9g CHO 51g Fibre 3.5g
Note: for low FODMAP version use maple syrup in place of honey and use soy milk