If you are like me, you wake up every morning looking forward to breakfast. I switch it up some days but most days its this bowl of porridge that I look forward to eating. It is satiating, nutritious, has everything I need to stay mentally and physically prepared for the day and most importantly it tastes so good (you know when you get that little bliss feeling when you eat something you love- it does just that!!)

This porridge is made with a combination of rolled oats and quinoa. Oats are a very nutrient dense food. They are a wholegrain source of carbohydrates, providing a slow release of energy (no blood sugar spike). They are a good source of vitamins, minerals and antioxidants and contain a little high quality protein. Oats are a great source of fibre- they contain beta-glucan fibre which reduces LDL and cholesterol in the blood, stabilises blood sugar, increases the feeling of fullness and helps with the growth of gut bacteria. *Make sure you are using rolled or steel cuts oats as instant oats are more processed and lose some nutritional value during processing*

I love adding quinoa to porridge as it helps to increase the variety of nutrients (even better when you use tricoloured quinoa) and it gives the porridge a little more protein and another texture- and I’m all about textures when it comes to food:). Quinoa contains important minerals such as folate, magnesium, zinc and iron as well as providing fibre. Quinoa is also considered a complete protein as it contains all 9 essential amino acids (a good source of protein for any vegetarian/vegans). Having a source of protein is very important in breakfast as it regulates the hunger hormone grehlin and so prevents cravings during the day.

Kefir is a fermented yoghurt like, cows milk-based product containing probiotic yeast and lactic acid bacteria. Probiotics are amazing for your gut, supporting healthy gut bacteria to aid digestion and metabolism. Kefir is lower in lactose than milk or greek yoghurt as the bacteria turns the lactose in the milk to lactic acid—> a good option if you find you are slightly intolerant to lactose products or just prefer to avoid too much lactose.

Ground flax seeds are a great source of omega-3 fatty acids which support heart health. They are also great for gut health and bowel motility as they contain both soluble (absorbs water to slow down digestion) and insoluble fibres (add bulk to stool to prevent constipation). Ground flax seeds are easier for the gut bacteria to digest than whole seeds.

Peanut butter is rich in healthy fats supporting heart health and provides a source of protein (25% protein). But, make sure you are using a natural peanut butter with only peanuts as the ingredients and maybe a little salt as lots of peanut butters contain other ingredients than reduce the nutritional value.

Berries are a great source of antioxidants (blueberries being the most potent antioxidant containing) which prevents oxidative cell damage by ‘mopping’ up free radicals (free radicals increase the risk of cancers). They are a source of soluble fibre and provide vitamins and minerals (e.g. vitamin C, manganese, folate and vitamin K1)

This porridge is creamy and crunchy, sweet and salty all in one one bowl. It contains wholegrain carbohydrates, a source of protein, fibre, probiotics, antioxidants and healthy fats- I don’t think you can get much more nutritionally complete, it’s everything you need to start your day. It can be prepped beforehand or made in just 15minutes! It literally is the perfect breakfast in my opinion and I hope it can be in your opinion soon too..

If you give this one a go and please do let me know how you like it.

1. Cook the quinoa in a pan with a 1:2 quinoa to water ratio. Bring to a boil and then turn the heat to low, cover with a lid and allow to simmer for 10 mins until water is absorbed and quinoa is cooked. Remove from heat and leave to sit.

2. Meanwhile cook your oats. I cook my oats in the microwave in the bowl by adding just enough water (Or milk if you prefer) to cover the oats and putting them in the microwave for 2 mins (time may differ depending on the microwave).

3. Combine your cooked quinoa with your oats and top with the kefir, berries, peanut butter and ground flax and you are ready to tuck in :))

* Quinoa and oats can be cooked in the same pan by adding oats and a little water/milk to the quinoa when it has simmered for 5 minutes. I prefer to cook them separate to keep the two textures (I often have cooked quinoa already prepped in the fridge ready to add to my oats).