Craving a bowl of soothing oatmeal in the morning but looking to diversify your nutrient intake? Or perhaps you’re looking to avoid the often-inevitable gluten contamination that infiltrates the production process – whatever the reason, we’re here to show you 4 simple ways you can enjoy your morning porridge without the oats. Spoiler alert: these tasty grains give oats a run for their money.
Oats, celebrated for their heart-healthy attributes due to beta-glucans, are undoubtedly a nutritious breakfast option. However, for those seeking variety or dealing with gluten intolerance, exploring alternative grains becomes a compelling choice. Despite oats being naturally gluten-free, the processing methods may lead to cross-contamination, making them unsuitable for those with celiac disease or gluten sensitivity. Additionally, avenin, a protein in oats similar to gluten, might trigger reactions in some individuals. Exploring nutrient-dense grains like quinoa, millet, or amaranth not only introduces a diverse range of flavours and textures but also provides an array of essential nutrients. These grains offer a gluten-free option for those with sensitivities, ensuring a delicious and health-conscious approach to breakfast without compromising on nutritional value or flavour.
Amaranth, an ancient grain revered for its nutritional density, is rich in plant-based protein, supporting muscle development and repair, making it an excellent choice for those seeking alternative protein sources. Its high fibre content aids digestion and helps maintain a healthy digestive system. The inclusion of almond butter adds a dose of healthy fats, contributing to satiety and supporting brain health. Topped with fruit and nuts, amaranth porridge is a wholesome and satisfying breakfast option, rich in vitamins, minerals, and antioxidants that promote overall wellbeing. Incorporating amaranth into your morning routine is a delightful way to enjoy a nutrient-packed meal that supports both your taste buds and your health.
- 1/2 cup amaranth
- 1 1/2 cups water or plant-based milk
- 1 tablespoon almond butter
- Sliced banana, almonds, and a drizzle of rice malt syrup
- Rinse amaranth under cold water.
- In a saucepan, combine amaranth and water or plant-based milk. Bring to a boil.
- Reduce heat, cover, and simmer for 20-25 minutes or until amaranth is cooked.
- Stir in almond butter.
- Top with banana, almonds, and a drizzle of rice malt syrup.
Millet, a gluten-free grain, takes centre stage in this porridge, offering a wealth of benefits. Rich in nutrients such as magnesium and phosphorus, millet supports bone health and helps regulate energy metabolism. The almond milk adds a creamy texture while providing a dose of vitamin E and healthy fats. Topped with fresh strawberries and nuts, this porridge becomes a delicious and heart-healthy breakfast, contributing to overall wellbeing. Here’s how to make it:
- 1/2 cup millet
- 1 1/2 cups almond milk (or any plant-based milk)
- Sliced strawberries, chopped nuts, and a sprinkle of cinnamon for topping
- Rinse millet under cold water.
- In a saucepan, combine millet and almond milk. Bring to a boil.
- Reduce heat, cover, and simmer for 15-20 minutes or until millet is tender.
- Top with sliced strawberries, chopped nuts, and a sprinkle of cinnamon.
Buckwheat, despite its name, is not wheat and is naturally gluten-free. We're sharing a recipe for buckwheat porridge using the nutty and earthy flavour of buckwheat groats, which are high in protein and fibre. The addition of coconut milk brings a tropical twist, providing medium-chain triglycerides (MCTs) that may support heart health. Topped with blueberries and toasted coconut, this porridge becomes an antioxidant-rich powerhouse, promoting immune function and aiding digestion.
- 1/2 cup buckwheat groats
- 1 1/2 cups coconut milk (or any plant-based milk)
- Fresh blueberries, toasted coconut, and a drizzle of rice malt syrup
- Rinse buckwheat groats under cold water.
- In a saucepan, combine buckwheat and coconut milk. Bring to a boil.
- Reduce heat, cover, and simmer for 10-12 minutes or until buckwheat is cooked.
- Top with fresh blueberries, toasted coconut, and a drizzle of rice malt syrup.
Farro Breakfast Bowl
Farro, an ancient grain, takes the spotlight in this hearty breakfast bowl. Packed with fibre, protein, and essential nutrients like iron and magnesium, farro supports digestive health and provides sustained energy throughout the day. Oat milk adds creaminess while offering beta-glucans that contribute to heart health. Topped with banana and walnuts, this breakfast bowl is not only delicious but also provides a combination of potassium and omega-3 fatty acids, benefiting heart and brain function. Nutmeg adds a touch of warmth, making it a comforting and nutritious start to your morning.
- 1/2 cup farro
- 1 1/2 cups oat milk (or any plant-based milk)
- 1 tablespoon maple syrup or brown sugar
- Sliced banana, chopped walnuts, and a pinch of nutmeg for topping
- Rinse farro under cold water.
- In a saucepan, combine farro and oat milk. Bring to a boil.
- Reduce heat, cover, and simmer for 25-30 minutes or until farro is tender.
- Stir in maple syrup or brown sugar.
- Top with sliced banana, chopped walnuts, and a pinch of nutmeg.
- These porridges offer a variety of textures and flavours, ensuring a delightful and nutritious start to your day. Feel free to customise the toppings based on your preferences!
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