Oats, like other grains, contain an inhibitor of essential mineral absorption – phytic acid. However, soaking oats reduces the amount of this acid and increases the availability of iron and zinc for your body. (14) Improved Flavor Porridge oats can be ramped up in flavor and protein with just a dollop of nut butter—like peanut butter, almond butter, or sunflower seed butter. Coconut Flakes Fruit: you can add grated apples and mashed bananas directly to the pot when cooking the oatmeal for natural sweetness. Grated carrots and nuts like walnuts, hazelnuts and pecans will transform your porridge into a yummy Carrot Cake Oatmeal (find this recipe in my cookbook “Vegan Soulfood”).

Cacao powder: to make a chocolate oatmeal version, add 1-2 tablespoons of cacao powder plus a little bit more plant milk. The calorie content of porridge with water will of course depend on the size of your serving. Typically, a 40g serving or half cup of plain oatmeal cooked with 300ml of water contains around 150 calories, while a serving of oatmeal cooked with the same amount of almond milk contains around 190 calories. (3,4) Non-vegan Ingredients Added To Porridge That said, if you are the type of vegan purely focusing on your health and dietary needs and less concerned about animal exploitation, you might find it acceptable to consume porridge and oatmeal cereals with minute traces of animal ingredients in them. However, if you are an ethical vegan you will disagree on the basis that any amount of animal derivative stems from animal exploitation and actively avoid these ingredients. Vitamin D3 Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765. Teff is a small, grain that is native to Ethiopia and is high in protein and fiber. It has a slightly sweet, nutty flavor and can be cooked in a similar way to oats to make porridge after it has been soaked. One cup of cooked teff provides 9g of protein and 7g of fiber. (18) Amaranth

I feel almost absurdly British when I say the word ‘porridge’.

Finally, garnish your bowl of oatmeal with your favorite toppings and enjoy while it’s still warm. FAQ – Frequently Asked Questions How long does oatmeal need to cook? Want a healthy and delicious breakfast in the morning, but don’t have the time or motivation to turn on the stove? Then Overnight Oats are perfect for you! Simply prepare them the day before and let them swell overnight in the refrigerator. The next morning, all you have to do is remove the overnight oats from the refrigerator and enjoy your delicious breakfast! YES, as an oatmeal cereal, porridge is a great healthy vegan option and meets the nutrition requirements suggested by many health organisations, including the NHS, British Heart Foundation and FDA. It is a good source of fiber, protein, and minerals such as iron and magnesium, and is linked to a number of health benefits including heart health and weight control. (9,10)

Where vegans have to be mindful is around the processing of the oats. For example, many manufacturers include non vegan ingredients during the processing of porridge oats into instant porridge. We’ll discuss this further on in the post. Types of Oats From Mexican champurrado made with masa harina to Carribbean red beans and rice porridge for dinner, there are endless ways to enjoy porridge. And, as is the case with many plant-based foods, porridge is also a great source of nutrients and is often touted for its health benefits, including improvements in digestion, cardiovascular health, blood sugar regulation, and more. (1)Below are some options to adapt this breakfast recipe if you have some allergies to the ingredients listed below. If you are buying an oatmeal cereal manufactured in the US with added sugar, unless the sugar is organic, it’s likely that bone char filters have been used. However, the amount present in the cereal will be minute and as mentioned previously, many vegans do consider it acceptable to consume these products with minute traces of animal derivatives. (6) Milk Proteins I’m sharing the ‘porridge for one’ quantity here, but please do multiply and adapt to your hearts desire. People often use the terms “oatmeal” and “porridge” to mean the same thing, but they are not always exactly the same. Yes, oatmeal is one kind of porridge, however, the term “porridge” can refer to any type of grain that is simmered in a liquid, while “oatmeal” specifically refers to oats that have been cooked in this way.

Revitalize your taste buds with a delightful medley of chopped banana, sliced mango, fragrant coconut flakes and the sweet aroma of agave nectar or maple syrup. Remove lid and add boiling water to fill line. Stir well and allow to stand for 2 minutes. Stir well before serving. Add more boiling water if required to adjust the consistency.Oats can be transformed into a healthy and delicious non-dairy milk substitute with just water, blending, and straining. Granola It always delights me to see people light up when they see porridge on the breakfast menu. It’s so nurturing and warm, it’s like a beautiful big-bear hug! The recipe I am publishing today is just the sort of thing I’ll serve for my guests. Honey is a popular sweetener used in oatmeal and porridge. Because it requires insects to produce it, strict vegans consider it off-limits. However, many vegans do consider it acceptable to consume products with a minute trace amount of honey. (7)