7 Steps: How to Make Balanced Porridge [Vegan, Gluten-Free]

7 Steps: How to Make Balanced Porridge [Vegan, Gluten-Free]


Hi! Welcome! If you’re new to my channel,
I’m Nele, the founder of Nutriplanet.org And I’m here to create healthy
whole food plant-based recipes, my speciality being gluten-free and vegan
candida diet recipes. Now if you already resonate, hit that subscribe and bell
button not to miss new content. Millions of people are eating porridge for
breakfast, but most probably it’s not always healthy and balanced. I remember
eating white wheat semolina porridge with cow’s milk and sugary jam in kindergarten. Now where’s the nutrition there?! Today
I’ll guide you through the seven steps to healthy balanced porridge. And this is
the first of the series of four videos that I’ll be launching during the next
couple of weeks. Besides the seven steps I’ll dig deeper
into five different methods to prepare nutritious porridge, how to make low carb
porridge and finally I’ll guide you through savory porridges. So stay tuned and
subscribe if you haven’t already. Here are some whole grain options for
you to choose from: millet, rice (brown, black ,red or basmati), buckwheat (raw or
roasted), amaranth, oat berries, rolled oats, jumbo oats, oat or rice bran, white
quinoa, red quinoa, corn semolina. You can either
pick one grain or use a combo of as many as you like. It’s totally up to you
whether you choose to go for whole groats, bran like oat bran rice bran,
porridge flakes, semolina or flour. Just remember to always choose whole grains
and grind the flour yourself. I’ll show you in a bit how to make healthier and
more wholesome alternative to flour porridges — but as creamy! If you aim to eat 2000 kilocalories a
day, then 70-80 grams of grains is a good amount. It’s roughly a little bit less
than a cup of rolled oats, a little less than half a cup of quinoa, 1/3 cup plus
one tablespoon of millet berries. If you don’t have a kitchen scale, which I
strongly recommend, check cronometer.com for volume measurements. I
personally prefer to combine my grains with oat bran to lower the glycemic load as
mentioned in my previous video what I eat in a day on whole food plant-based
diet. For example I measure half millet and half oat bran. Depending on how hearty you want your
porridge to be, use the following combinations: water
only, water and plant-based milk or plant-based milk only. The quantity
depends on the desired consistency. If you like your porridge runnier/creamier,
add more liquid and if you are in team sticky, add less. There are several ways you can prepare
your porridge. I’ll dive deeper into each method in my next video, which will be
five ways to prepare porridge. For now let me just give you a quick overview.
Simply soak your porridge grains. I bet you’ve all tried or at least heard of
overnight oats — this is it! My next video will cover all the steps. You can use
this method with rolled oats, oatmeal, jumbo oats and even with raw buckwheat.
However you should rinse the buckwheat before eating. Next you can simply cook
your grains. It’s best for oat or rice bran, oatmeal, rolled oats, porridge flakes,
semolinas and flours. Thirdly soak and blend. It’s the best to use raw buckwheat
and make delicious raw porridge. Again I’ll walk you through all the steps in my
next video. Theoretically if you’re after extra creamy result you could also soak
and blend your overnight oats. Next up is a method that is probably unknown to
many of you — it’s soak, blend and cook resulting in extra creamy porridge and
significantly decreased cooking time. Best to be used with millet, raw
buckwheat, quinoa, rice and oat berries or if you eat gluten then barley oats as
well. Your porridge will be cooked in max 5 minutes. I first tried blended batters
for pancakes, bread, muffins and cakes and then thought why not make porridge as
well. I recommend this method to those who
enjoy porridges made of flour for their creaminess. With soaking, blending,
cooking you have the same result but at the same time you get a much healthier
porridge as soaking makes the grains more easily digestible and enhances the
absorption of minerals. Again there will be step-by-step tutorial in my next video.
And finally soak and cook method. This method applies to whole groats and berries:
raw buckwheat, quinoa, millet, amaranth barley, oat
and whole-grain rice. Here you see amaranth berries cooking. Now that we
have covered preparation methods, let’s move on to add-in’s starting with healthy
fats. For daily Omega-3s, add 1 to 2
tablespoons of ground flaxseeds. Store them in a sealed container in fridge.
Simply mix them into your cooked porridge. Or use ground chia seeds. Always
grind your flax and chia to get the most of their benefits. You’ll be NOT able to
chew them enough to get the precious omega-3’s into your system. Plus the
ground chias will absorb liquid much quicker. I especially like chias in my
overnight oats. 1 to 2 Brazil nuts for daily selenium. You don’t necessarily
have to eat them with your porridge. Instead make a snack out of it. Add
another tablespoon of the following options: hazelnuts or almonds are good
for monounsaturated fats, or hemp seeds, sunflower seeds, pumpkin seeds, sesame
seeds. Alternatively have additive-free nut or seed butters instead. Simply
sprinkle the nuts or seeds whole, chopped or ground onto your porridge. Many people forget about all those
spices! I really recommend you use some. By adding just half a teaspoon of
cinnamon to your porridge you could increase the antioxidant power by
six-fold! It’s one of the top anti-inflammatory foods as well. And
adding even a pinch of cloves you can bring that score even higher.
Cardamom can boost the cells’ efficacy to fight cancer cells up to ten times! I
guess I won’t even need to mention the benefits of turmeric and ginger. As far
as antioxidant bang is concerned, the bronze goes to cloves, silver to cinnamon
and gold to purple cabbage. I bet most people don’t want to add purple cabbage
to the porridge! So acai berries get an honourable mention as well. There are
several ways you can boost up your porridge even further: just a quarter of a teaspoon of agar-agar will get your daily iodine intake sorted. Add some raw cacao powder for an
extra kick and chocolaty flavour. Finally a teaspoon of barley cross powder
or some spirulina for their amazing liver cleansing properties. There are several options to add some
sweetness in a healthy way: lucuma powder has sweet-sour taste,
chicory powder is not actually sweet, but can add a nice caramel flavour, carob is
very sweet and chocolatey — perfect for those intolerant to cacao. Mesquite is
one of my favourites in porridges for its sweet and caramel taste. There will be a separate video on how to
make low-carb porridge, but for now let me just show you some options to
decrease the amount of grains. Hemp protein powder, sunflower seed protein
powder,, pumpkin seed protein powder coconut
flour — not ground coconut, but flour that has 12 grams of fat per 100 grams. And
finally psyllium powder that is a form of fiber made from the husks of Plantago ovata plant seeds. I’ll show you exactly how to use those ingredients in
my low carb porridge video. Your porridge needs some colour! You can
either use veggies, fruits or berries. For lower carb result use veggies like
cauliflower, carrot or zucchini. I absolutely love to add grated beetroot
into my porridge. An addition of pumpkin and sweet potato makes an excellent fall
porridge. You can either cube or grate them and
add to your porridge while it’s cooking or pre cook them and mix in pureed. The fourth video in this porridge series
will be about savoury porridges. Very quickly I’ll give you an overview
of ingredients we’ll use. For a Mediterranean flavoured porridge you
might go for nutritional yeast, oregano and tomato paste. For Asian touch add my
Indian spice mix along with turmeric. Or make a mushroom, garlic, onion and spinach
porridge with your favourite grain. I’ll guide you through it step by step in a
separate video. So stay tuned! Let’s move on to some people’s favourite part —
toppings! You can go crazy, be moderate or even
modest — it’s up to you! A very simple option is to splash some homemade low
sugar jam on top. For example applesauce or plum jam. Or a
few slices of banana. You could also smash it up and mix into
your porridge. Berries are very healthy choice (fresh or frozen). Either
raspberries, blackberries, cranberries, pomegranate seeds or wild blueberries —
the list goes on! If you don’t want to stop here, sprinkle on some cacao nibs
and coconut flakes or add a few goji berries, raisins or other dried fruit. And
here you have it! Let’s go over the steps once more: first pick your grains, then
choose liquid combination, thirdly decide which preparation method you prefer: just
soaking, simply cooking, soaking blending, soaking cooking or soaking blending
cooking. Next choose the healthy fats, then don’t forget to spice and boost!
Colour it up with veggies, fruits and berries and finally choose your toppings. Be careful with dried fruits — better not
use them at all! Definitely eat your porridge after it has cooled down as the
starches and grains will become resistant and won’t wreak havoc on your
blood sugar levels. Don’t use more than half a banana. Prefer water to cook your
grains or soak oats and only add a bit of plant-based milk to make it creamier
unless you use naturally NOT sweet and unsweetened milks like soy milk and
almond milk. And finally, should you have a really sensitive digestion, prefer
veggies and berries over sweet fruits with your porridge. The end! I hope you
enjoyed it and found some valuable information. I’d so much appreciate if
you let me know in the comments below! And yes, stay tuned for the next videos
as I will be going through each preparation method, show you how to make
healthy low carb porridge and finally guide you through savoury porridges. And I
almost forgot –I have a thorough blog post about the steps to making healthy
balanced porridge with an infographic, so yep, you will find the link below this
video and enjoy!