I love porridge in the colder months. It’s such a comforting way to start the day isn’t it. And boy does a bowl of the hot stuff keep me full for hours, particularly if you make it high protein porridge. Lunch usually gets pushed back on those days!
So it gets my goat when I see porridge getting bad rap on social media. Too carby is normally the issue.
Well – I would beg to differ. I think that very much depends how you make your porridge. Mine? It’s a protein slam dunk. Over 25g of protein per serving. I generally aim for the 30g mark for breakfast but I wouldn’t exactly consider this a low protein start to the day and those few stray grams can easily be picked up later in the day.
Yes – it also contains a good dose of starchy carbohydrates but when did they become the enemy? These ones are the fibre packed ones. We need those for our digestion, energy levels and hormone production – they are not empty calories no matter what social media would have you believe.
Where is the protein in the porridge coming from?
Now before you get to the recipe – I’m just going to put it out there now. There’s egg….or cottage cheese involved. But don’t knock it until you’ve tried it. I was a sceptic – I am now a convert! Some recipes you’ll find online call for multiple egg whites instead of a whole egg. Yes- that will increase your protein intake further still but intend to like to use foods as mother nature gave them to us. And the fats and choline in egg yolk are great for brain function. But you do you – and go for some additional whites if that floats your boat.
So, in short. If you love porridge, do not be put off by the naysayers! Make one of THESE porridges. And enjoy every hot, delicious mouthful. Because you deserve to start your day eating something that fills both your tummy and your soul.
AuthorSuzanneCategoryBreakfastsDifficultyBeginnerCook oats with the cinnamon over a medium heat with the milk or water, stirring frequently until simmering.
Turn down heat and simmer gently until you reach the consistency of porridge you enjoy.
Stir in the egg and honey if using, until the egg is fully incorporated and you have a creamy consistency. If using cottage cheese or protein powder, remove porridge from heat before adding those in. Stir through thoroughly.
Pour in a bowl and top with fruit, seeds, nuts and yoghurt.
Ingredients
Health benefits of my high protein porridge
- Rolled Oats are rich in soluble fibre, help regulate blood sugar levels and support digestive health, reducing bloating and promoting hormonal balance during menopause.
- Cinnamon helps regulate blood sugar levels, potentially assisting in managing weight and reducing insulin resistance, which can impact hormonal balance.
- Egg and cottage cheese both provide amino acids essential for hormone production and muscle maintenance, crucial during and after menopause.
- Ground chia or flax seeds are high in omega-3 fatty acids, these seeds support heart health and may help alleviate menopausal symptoms like hot flashes. They also contain lignans, which have oestrogen-like properties.
- Nuts are packed with healthy fats which are essential for hormone balance during menopause.
- Fruits are rich in antioxidants that combat oxidative stress. The vitamin C content supports collagen production, important for skin health during hormonal changes.
- The probiotics in Greek yogurt promote gut health, aiding digestion and potentially reducing symptoms like bloating and discomfort associated with hormonal shifts.
Rather than plain nuts you could also top the porridge with a sprinkle of my high protein granola for added crunch and sweetness – it’s divine I promise!
I’d love to hear your thoughts on this recipe. Which version was your favourite? Do you have a similar recipe? And which porridge toppings are non-negotiable for you?
For more hormone supporting recipes like this one keep an eye on the recipe blog. And if you’re interested in nutrition for midlife and menopause, or how to combat emotional eating then head to my blog where you’ll find lots of posts offering practical tips for staying well in midlife and beyond.
If you like what you’ve read and would like more practical information and tips on nutrition, lifestyle and mindset for midlife women then I’d love it if you followed me @motherflushingmidlife at the social links below.
And I’d love to work with you if you need some support with your physical and emotional health at midlife or you’re struggling with emotional or binge eating. Simply pop to the coaching tab at the top of my website and see which service might suit you best – or book in for a discovery call and we can chat about it over a nice cup of something hot xx
