Creamy Coconut gluten free Porridge

November 11, 2014 • Breakfast, Recipes • Views: 1215

 

This is the perfect porridge recipe, which is the ultimate winter breakfast & will leave your appetite satisfied until lunchtime.

 

Serves 2 Preparation – 5 Minutes

 Ingredients

  • 2/3 of a cup of gluten free oats (100g)
  • 1 cup of coconut milk (300ml)
  • Teaspoon of local honey or maple syrup

 

Optional toppings

  • Mixed berries
  • Pumpkin seeds
  • Sunflower seeds
  • Cacao nibs

Instructions

Start by placing the oats in a saucepan with the coconut milk, while cooking on a gentle heat. As the porridge cooks through, leave it to simmer for 2-3 minutes while stirring occasionally.

Once cooked pour into a bowl and stir in one teaspoon of local honey & add organic mixed berries, pumpkin seeds & sunflower seeds for additional protein along with a scattering of cacao nibs.

Benefits

This porridge contains coconut milk, which is lactose free & makes an excellent milk substitute. I especially love the creamy & delicious taste it adds to this dish.

It is believed that coconut milk may provide the body with immune boosting antiviral, & antibacterial qualities. This is because coconuts contain medium chain saturated fatty acids (MCFS’s) with one being lauric acid which converts in the body to a beneficial compound that destroys a wide range of disease causing organisms.

However coconut milk does have a high content of saturated fatty acids so should only be consumed in moderation.

Gluten free oats are a powerhouse of energy & an excellent source of dietary fiber beta-glucan, which is a soluble fiber that is known for maintaining blood sugar levels because it slows down the absorption of sugars during digestion. Its helps the heart & circulation by lowering blood cholesterol & low-density lipoprotein cholesterol.

 

I always add plenty of pumpkin seeds because they are a concentrated source of many health-benefitting vitamin’s, minerals, anti-oxidants & fiber, as well as being an important amino- acid, which will help keep your appetite satisfied all morning.

Sunflower seeds offer a wealth of B complex vitamins & are a good source of magnesium, phosphorous, iron, calcium, potassium & vitamin E.

I always only eat organic berries because they rank high on the list of the dirty dozen food contaminated by pesticide use according to The Environmental Working Group.

Berries are nutrient-rich, high in antioxidants & research reveals that people who eat more than three servings per week have a 34% lower heart attack risk compared to those who eat less. Fresh berries are one of the most powerful, delicious & disease fighting foods available.

Cacao nibs are coca beans that have been roasted, & separated from their husks & broken into smaller pieces. They are one of the best dietary sources of magnesium as well as an excellent source of calcium, copper, iron potassium & zinc.

I use local honey because it helps boost the immune system & helps reduce allergy symptoms. Especially if it is sourced close to where you live. Honey made by bees in the local vicinity of the allergenic plant will contain tiny amounts of pollen from that plant. This means the honey will act as a sort of vaccine if taken throughout the year & will provide relief from seasonal pollen-related allergies. Honey not only sweetens your dish, but is a digestive aid which contains anti-microbial, anti-inflammatory, anti-fungal & antiseptic properties which really will benefit you.

Alternatively if you are a strict vegan you could substitute the honey for maple or agave syrup.

 

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