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Three-Grain Porridge with Goji Berries

Somi Igbene PhD ANutrSeptember 4, 2021

Bursting with omega-3 fatty acids from chia seeds, quality proteins from quinoa, fibre from oats and bulgur wheat, and antioxidants from goji berries, this three-grain porridge promises a nourishing and satisfying start to your day.

Nutritional Highlights of Three-Grain Porridge with Goji Berries

With an estimated glycaemic load (GL) of 26, this meal is considered medium, meaning it won’t spike your blood sugars too high. It is rich in many nutrients including:

Calcium: You need calcium to maintain strong bones and teeth. It also supports your muscle and allows your nerves to transmit signals from your brain to the rest of your body. Calcium is also necessary for the proper functioning of your hormones and enzymes. This meal provides 247mg of calcium per serving or 31% of the reference daily intake (RDI).

Omega-3: These fats are important components of the membranes that surround each cell in your body. Omega-3 is necessary for brain and eye health. Although no RDI of omega-3 has been set, this meal provides 2.49g of omega-3 per serving.

Iron: You need iron to make haemoglobin, the protein in red blood cells that carries oxygen from your lungs to the rest of your body. Iron is also crucial to make myoglobin, another protein that provides oxygen to muscles. This meal is a rich source of iron, providing 4.7mg or 34% RDI. As this recipe contains vitamin C, your body will readily absorb iron.

Vitamin A: You need vitamin A for healthy eyes, skin, immunity and reproductive health. This meal is a great source of vitamin A, providing 409mcg or 51% RDI per serving.

Selenium: Selenium is essential for the proper functioning of your thyroid gland. It also works as an antioxidant, preventing damage caused by free radicals. This meal is an excellent source of selenium providing 20mcg or 36% RDI per serving.

How to cook

Ingredients

  • 20g quinoa and bulgur mix
  • 40g rolled oats
  • ½  small banana, mashed
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • 100ml soya or dairy milk
  • 2 tablespoons goji berries
  • 1 tablespoon chia seeds

Directions

  • Put quinoa and bulgur mix in a medium saucepan with around 100ml of water. Cook for 6 minutes then add oats, mashed bananas, cinnamon and vanilla extract. Cook for 7 minutes or until the oats soften, adding small splashes of water if the pan gets too dry.
  • Once oats soften, add soya or dairy milk, goji berries and chia seeds. Cook for three minutes or until porridge is thick and creamy.
  • Take the pan off the heat, tip the porridge into a bowl and enjoy.
  • Serve with a tablespoon of Greek-style yoghurt for extra creaminess and protein if you wish.
Print
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Grey bowl filled with quinoa, bulgur and oatmeal porridge with goji berries and chia seeds

Three-Grain Porridge with Goji Berries

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 2 minutes
  • Cook Time: 18 minutes
  • Total Time: 20 minutes
  • Yield: Serves 1 1x
  • Category: Breakfast
  • Method: Stove
  • Cuisine: N/A

Description

Delicious three-grain porridge with goji berries and chia seeds


Ingredients

Scale
  • 20g quinoa and bulgur mix
  • 40g rolled oats
  • ½  small banana, mashed
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • 100ml soya or dairy milk
  • 2 tablespoons goji berries
  • 1 tablespoon chia seeds

Instructions

  • Put quinoa and bulgur mix in a medium saucepan with around 100ml of water. Cook for 6 minutes then add oats, mashed bananas, cinnamon and vanilla extract. Cook for 7 minutes or until the oats soften, adding small splashes of water if the pan gets too dry.
  • Once oats soften, add soya or dairy milk, goji berries and chia seeds. Cook for three minutes or until porridge is thick and creamy.
  • Take the pan off the heat, tip the porridge into a bowl and enjoy.
  • Serve with a tablespoon of Greek-style yoghurt for extra creaminess and protein if you wish.


Nutrition

  • Serving Size: Serves 1
  • Calories: 405
  • Sugar: 16.9g
  • Sodium: 60mg
  • Fat: 9.6g
  • Saturated Fat: 1.3g
  • Carbohydrates: 64g
  • Fiber: 12.5g
  • Protein: 15g
  • Cholesterol: 0.12mg

Keywords: porridge, oats, quinoa, goji berries

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