This is a super quick and easy gut friendly breakfast you can have ready in about 20 minutes. Adding one cup of frozen berries half-way through the cooking process makes a nutritious variation, berries adding extra dietary fibre and antioxidants. You could also try adding a grated apple for added sweetness.
Oats are very beneficial for gut health, containing a type of soluble fibre called beta-glucan which our beneficial gut bacteria love. In addition to supporting gut healing, consuming beta-gucan can help to reduce blood cholesterol levels. I try to include oats in my diet daily. For a gluten free version try certified gluten free oats or quinoa instead.
PrintCinnamon Oat Porridge
Enjoy on a winter’s morning with fresh seasonal fruit.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
- Yield: 4 serves 1x
- Category: Breakfast
- Method: Heavy-based Saucepan
- Cuisine: American
- Diet: Dairy-Free, Gluten-Free, Vegan, Vegetarian
Ingredients
- 2 cups rolled oats
- 2 tbsp chia seeds
- 2 tbsp ground flaxseeds
- 2 tbsp sultanas or raisins (optional)
- 1 tsp ground cinnamon
- 3 cups water
- 1 cup unsweetened calcium fortified soy or almond milk
- Handful of fresh berries and/or banana, plus maple syrup and extra milk to serve
Instructions
Add the oats, chia seeds, ground flaxseeds, sultanas and cinnamon to a small-medium sized heavy based saucepan. Add the water and soy milk, stir to combine, and cook, covered, over medium heat for approximately 15-20 minutes or until most of the liquid has been absorbed. Serve topped with fresh berries and/or banana, plus maple syrup and extra milk if desired.
Notes
If you find rolled oats difficult to tolerate during an IBD flare, swap to quick oats as these are more processed and less aggravating to an inflamed digestive tract.
