A Nourishing Breakfast: Early Autumn Chia-Oat Porridge

Starting the morning with a nourishing breakfast is key for balancing blood sugar, supporting energy levels, and fueling the brain and body for the day ahead. While there are many different approaches to breakfast, oatmeal remains a classic, with good reason. The small, humble oat is incredibly nutrient dense and confers a wide range of health benefits – including healthy digestion and elimination, cardiovascular health, brain fuel, and nervous system support. Oats are rich in B vitamins and minerals such as magnesium, zinc, manganese, and phosphorus. They are predominantly thought of as a source of complex carbohydrates, but are also a good source of protein and fiber (especially beta-glucans).

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Oats are widely accessible, affordable, and easy to prepare – offering a blank canvas from which we can build a nutritious and delicious breakfast. Feel free to follow the exact recipe below, or use it as a jumping off point and adapt to your own preferences. The chia and flax seeds are great additions for increasing the fiber content and providing a source of plant-based omega-3s; they also give the porridge a really nice, hearty texture. Note you can add protein powder to your porridge to increase the protein content and to enhance feelings of satiety and lasting energy (this is especially helpful for folks who enjoy oatmeal, but find themselves hungry again within the hour). Get creative with the toppings based on what’s in season or what’s in your pantry. And most of all, enjoy!

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Early Autumn Chia-Oat Porridge

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Ingredients:

• ½ cup rolled oats
• 1 cup filtered water
• 2 tsp chia seeds
• ½ tsp cinnamon
• Pinch of sea salt
• 1 Tbsp ground flax seeds
• Optional sweetener: maple syrup, honey, or coconut sugar to taste
• Optional: 1 scoop of protein powder of choice (I like Sprout Living)

Toppings:

• Fresh or frozen fruit, or fruit compote
• 1 Tbsp nut or seed butter, or 2 Tbsp nuts or seeds
• Bee pollen, cacao nibs, shredded coconut, hemp seeds

Method:

In a small saucepan, combine the oats, water, chia seeds, salt, and cinnamon (add protein powder as well, if using). Bring to a simmer over medium-low heat, then reduce heat to low. Cook for about 10 minutes, stirring frequently, until you reach your desired consistency (a chewier bite or a softer porridge, depending on your preference). Stir in the ground flax and sweetener, if using.

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Transfer your porridge to a bowl and add desired toppings. Lately I’ve been opting for peach compote (soon to be apple!), the last local raspberries of the season, walnut butter, bee pollen, and cacao nibs. Get creative here! Serves 1.