Basic Porridge

Basic Porridge - An Apple a Day

Many of us know that oats are a nutritious and delicious way to start the day. But how many of us know why?


Oats contain both soluble and insoluble fibre. This is not only good for our gut microbiome (these guys thrive on a high fibre diet), but also managing blood sugar levels and reducing our risk of heart disease (1) .


Oat’s contain beta-glucan (?-glucan), a form of soluble fibre of which is believed to limit the absorption of dietary cholesterol in the small intestine (2).


Many of us believe that a bowl of oats can help us stay satisfied throughout the morning, however a study published in the European Journal of Nutrition in 1995 set out to prove this (3) . Oats were rated NUMBER 1 on the satiety scale for breakfast foods and were awarded NUMBER 3 on the satiety scale overall (behind boiled potatoes and ling fish). Researchers believe that this is due to oats high fibre content (particularly the beta-glucan content discussed above). As such, oats make a wonderful (and satisfying) addition to your morning routine.

If you’re still not sold, perhaps the following FAQ will help put your mind at ease?

If you’re ready to give oats a go, use this basic porridge recipe to ensure you get creamy oats every time. Boost the flavour of your oats with fresh fruit, stewed fruit, spices such as cinnamon and/or nutmeg, yoghurt and/or nuts and seeds 🙂

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Basic Porridge - An Apple a Day

Basic Porridge

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  • Yield: 2 people 1x


Use this recipe to ensure creamy oats every time. Boost your flavour with fresh fruit and spices.


Units Scale
  • 1 cup oats (rolled (not the quick cooking variety))
  • 1 cup warm water
  • 1 cup water
  • 1/2 tsp. celtic sea salt
  • 1 tbsp. maple syrup, honey or rice malt syrup
  • Touch of grass-fed butter or almond milk


  1. Mix the oats with warm water, cover and leave in a warm place (not the fridge), overnight.
  2. In the morning, bring an additional cup of water to the boil with sea salt. Add the soaked oats, reduce the heat, cover and simmer for several minutes. Stir frequently.
  3. Remove from the heat, let stand for a few minutes before serving with butter, splash of almond milk and/or sweetener of choice.
  4. Top with fresh fruit for an antioxidant boost.
  • Category: Breakfast
  • Cuisine: Dairy Free

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Meet Alyse

I’m a qualified Nutritionist who believes an evidence-based approach to modern nutrition is severely under-rated. Patients are so often left in the dark when it comes to health-care and as a firm believer in the old saying “knowledge is power”, my ultimate goal is to provide my readers, students and patients with clear and actionable advice that ultimately helps you reach your full potential.