Healthy, hot breakfasts – Porridge 5 ways

I’ve had a few people say to me recently that they’re not eating healthily because it’s cold.  Now I totally get that the cold makes you crave hot, comforting recipes… but that doesn’t mean you can’t be healthy! Health isn’t an ice-cold salad and limp lettuce leaf.

black ceramic bowl filled with cereal
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Porridge is a super old-school breakfast that in recent years, thanks to instagram and health influencers, has made a comeback but in a variety of jazzier ways.

It’s my go-to every morning at my desk because it’s so quick… and if you’re having it regularly, it’s worth experimenting and messing around with different ingredients, as variety in your diet is good for your gut micro biome! So I’m going to share with you a few of my fave recipes that you can mix and match and play with.

I’ve kept them friendly to all diets – carnivore, omnivore, veggie and vegan – just check the labels of things like jam or pesto if you’re plant-based, naturally 🙂

NB: I make my porridge the Scottish way – oats and water. Feel free to substitute whatever plant milk or dairy you usually use.

Indulgent chocolate orange porridge

  • Approx 30g oats
  • Water (or your plant milk / dairy milk)
  • 1 – 2 satsumas
  • 1 pack of Pret a Manger dark chocolate sea-salt coated almonds

This is the simplest, and probably most indulgent of my regular porridge recipes. I love it for the occasional Friday morning treat.

I make my porridge literally by microwaving my oats with enough water to cover them for approx 2 minutes.

Then you literally stir in your dark chocolate coated almonds, peel your fruit and top with satsuma segments.

Banana & blueberry porridge

  • Approx 30g oats
  • Water (or your plant milk / dairy milk)
  • Sprinkling of chopped almonds
  • 1 small – medium banana
  • Handful of blueberries
  • Optional teaspoon of desiccated coconut
  • Optional tablespoon of protein power (I’d pick a plant-based vanilla for this recipe like the one by MissFits nutrition)

Again, make your porridge oat base via your preferred method – 2 mins in the microwave or on the hob.

If you’re adding in the protein powder, I like to stir it in part way through. Chop your banana while it cooks, and then chuck on your toppings – banana, blueberries, nuts and coconut if you’re using it.

Green Machine Italiana savoury pesto porridge

I LOVE savoury porridge – it’s basically like a breakfast risotto, so if you’re hesitating I’d really encourage you not to knock it till you’ve tried it.

  • Approx 30g oats
  • Water (or your plant milk / dairy milk)
  • 1 – 2 tsps green pesto
  • Chopped sundried tomato
  • 6-10 almonds
  • Optional: 1/2 tsp spirulina
  • Optional: either finely chop 4-5 black olives, or add 20g cheese (be it dairy, plant based – but if vegan cheese go for one that melts!)

Make your oat base (see above) and while hot, stir in your pesto. If you’re using cheese, stir it in now too. Ditto the spirulina (this is just for extra greens more than anything!)

Top with your sundried tomato, almonds, olives (if using) and voila!

Chia, pear and cinnamon porridge

This one requires that you pre-grill your pear if you’re making it at work, just fyi…!

  • Approx 30g oats
  • Water (or your plant milk / dairy milk)
  • Grilled pear with a drizzle of maple syrup (or honey for non-vegans)
  • 1-2 tsps chia seeds
  • Cinnamon to taste – probably 1/2 – 1 tsp

If you’re at home, grill your pear with a light drizzling of maple (you need to judge this by eye and personal preference as to how you like it. I only go for 8 mins or so).

You’re getting the hang of making porridge now, right? Do that. Stir in the cinnamon and chia seeds and leave to soak a moment.

And if you’re at work and you’ve pre-grilled the pear, you’ll want to pop it in the microwave for a few seconds until warm.

Top with a pinch more chia seeds and the rest of your pear. This is also really nice if you chuck a handful of raspberries on too.

Porridge a la Lemsip

  • Approx 30g oats
  • Water (or your plant milk / dairy milk – if you have a cold I’d recommend not having dairy as this creates mucus in the body)
  • 1 – 3 tsp lemon juice (depending how sour you like to go!)
  • 1 tsp honey (or maple for vegans)
  • 1/2 tsp vanilla essence
  • 1-2 tsp desiccated coconut
  • Pinch of poppyseed to top

This is a nice comforting one if you have a cold. All you do is stir all the ingredients into your porridge. It’s not the prettiest, but it’s good. ❤

Let me know if you try any of these, or if you’d like more as I have a tonne of porridge recipes I use, derived from years of experimentation and my obsessing about reading about nutrition in recent years 🙂 

B xoxo

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How to stop mindless snacking! EMOTIONAL hunger vs PHYSICAL hunger

photo of white bowl filled with berries
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I doubt there’s anyone out there who hasn’t experienced that 3pm ‘must have a snack’ feeling, or who has had [insert meal here] but then absolutely *must* have something sweet to finish the meal… you catch my drift!

What NOT to do

Now I am 100% not for crash diets and depriving yourself. You guys know what I’m about by now. But for optimum health (and the side-effect bonus you get with that – aesthetic goals!), you need to get back in touch with your body: more specifically, learn to better read your hunger signals.

I am not about tracking macros or calories (I get that some people, especially competitors, find this okay, but personally as an ex-ED sufferer, it’s not good for me, and also for many people I’d argue it takes the joy out of food – but you do you!)

I am not about prescribing set cookie-cutter advice, e.g. “everyone should intermittent fast!”, “everyone should go keto!”, “everyone should go paleo!”

In general, I think that stuff is absolute bullsh*t. Different things work for different people, but personally, I’ve been my healthiest and happiest following my Harley Street nutritionist‘s holistic approach of being balanced! It’s that simple! All the major food groups – lean protein, healthy fats and YES, CARBS! (read more here about why they’re not the devil and how eating more can help you stay leaner!) and lots of fruit and veggies…

No ‘cutting out’ sugar.

No ‘cutting out’ carbs.

No ‘quitting’ X, Y, or Z.

Simply following the 80/20, or 90/10 % rule. The majority? Foods which are as WHOLE and natural as possible (i.e. not processed, in their natural form – this way their chemical compounds and nutritional value is optimal for utilisation by the body, in general terms), and for that other cheeky 20%-10%? Don’t worry, be happy. Have a little bit of what you fancy. My 10-20% tends to be pizza, champagne, and occassionally a chocolate brownie (maybe with some rum, salted caramel or hazelnut icecream involved!)

cheese close up cooking crispy
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Learn the ideal portion sizes

Generally speaking, with a little give and take because, y’know… life (!), each of your 3 daily meals should consist of:

  • 1 fistful of complex carbs (think grains – these are great! But white potato, sweet potato, brown rice are all absolutely fine!)
  • 1 palm-size of lean protein (chicken, red meat [ideally only once a week!], tuna, prawns, cod, turkey, you name it!)
  • 1 thumb size of healthy fats (olive oil, avocado, nuts, fish oils like salmon)

This is your baseline. It’s not something to panic over, but it is a guideline that if you follow broadly, will help you ditch diets and embrace not only healthier living, but a better, more energised body (and over time, if you are carrying excess body fat, if you stick to this and move a moderate amount, you’ll lose weight in a healthy, sustainable way!)

Read more about this in ReNourish.

spinach chicken pomegranate salad
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Snacking – should I eat?

My approach here is very simple.

Am I hungry?

Physical Hunger

What kind of hunger am I feeling? Is it in my stomach? That kind of growling, urgent, physical feeling, that’s a bodily sensation and not attached to the idea of a specific food? Then yes, I should probably eat something.

Emotional Hunger

Am I craving something specific i.e. ‘ooh I really fancy a biscuit!’? Was I hungry before I saw that office email about cake in the kitchen? Am I assuming I’m hungry because it’s a particular time of day (e.g. 3pm, so therefore I just assume I’m having an afternoon slump despite the lack of any physical symptoms)? Is there ANY SENSATION AT ALL in my stomach? No? It sounds like this is mental or emotional hunger. I don’t really need to eat.

If you’re still not sure, ask yourself this:

Would I just as willingly eat an apple/some carrot sticks/ some celery?

If you’re physically hungry, these things will sound fine! If you’re emotionally hungry, chances are you only want a bit of cake, or something “nice”…

In these instances, I think it’s beneficial to avoid snacking. To be clear: there is NOTHING WRONG with eating when you’re TRULY HUNGRY. But one step to optimising our nutrition is avoiding those emotional hunger snacks which are usually sugar-laden-processed-not-that-great-for-us-pick-me-ups.

Is there an alternative to never eating when I’m emotionally hungry?

Of course! You can do whatever you want! Sometimes, if you really fancy it and someone’s brought a rainbow Hummingbird Cake into the office, as long as you don’t do it on a weekly basis, just eat it and enjoy! Life’s too short. This isn’t about a ‘punishing’ or restrictive regime. This is about sustainable solutions and tuning in with your body.

If you’re really struggling mentally and want to snack, replace it. Some great options are:

  • Carrot sticks and hummus
  • Celery and almond butter
  • 2 ryvita with cream cheese & a handful of cherry tomatoes
  • A handful of nuts, a handful of sunflower/pumpkin seeds & a handful of blueberries sprinkled with cinnamon
  • A bio-live yoghurt with added raspberries, blueberries or goji berries
  • A green vegetable smoothie
  • Banana and peanut butter
  • 1/2 banana, a few dates & some greek yoghurt
  • Avocado sourdough / rye toast
  • A small fresh fruit salad with greek yoghurt

How to make the switch

So you’re feeling emotionally hungry… how do you ‘overcome’ the craving?

I like to go through the questions above as a mental checklist. Be really honest with yourself. It’s totally okay if to begin with you struggle to recognise if it’s physical or emotional hungry – after years of eating disorders and alcohol binges it took me years to get back in touch with my body and properly re-set!

Think about the food you’re craving – cheesecake, or whatever it may be. Decide now if this is when you want to use your 20% treats. IT IS NO BAD THING IF YOU DO! THERE IS NO GUILT HERE! Just be honest with yourself if now is truly a mindful treat time, or if you’d rather have a glass of wine, or pizza, or brownie with friends at the weekend, or tomorrow on a solo lunch break with your favourite magazine when you can enjoy it.

If it’s mindful treat time, ENJOY IT. Eat it mindfully. Savour it. Don’t scarf it down at your desk and barely notice it!

However, if you decide this ISN’T one of those 20% treat times and you don’t actually need it…  If you are truly hungry, try swapping it for one of the ideas above, or your own healthier upgrade. Imagine how you’ll feel after eating something that nourishes your body rather than spiking your blood sugar.

If it’s emotional hunger, sit with the feeling for a moment. Identify how you’re recognising it. Identify your reasons. Either say it aloud if you can, or if you share an office and don’t want to sound mad (!), write it down.

“I’m emotionally/mentally hungry because I’m bored”

I’m emotionally/mentally hungry because I’m stressed”

I’m emotionally/mentally hungry because I’ve gotten into the habit of always wanting chocolate with my coffee at 3pm”

“I’m emotionally/mentally hungry because someone just emailed that there’s birthday cake in the kitchen and now I just have to go and see what type it is…!”

I’m emotionally/mentally hungry because I don’t want to be hungry later!” (my fave excuse!)

Once you’ve identified your why, sit with the feeling. Breathe deeply into your belly. Try and wait for the impulse to pass. (This gets easier and happens more quickly with time! I literally rarely have to exert willpower here now, it’s just a habit!)

If you’re still struggling, think about the healthy alternatives listed. Think about their positive impact on the body – maybe the antioxidants in the blueberries which help fight free radicals, reducing your likelihood of getting cancer. And think about how good they taste with cinnamon. Focus on how great healthy food can taste – and eat a half snack serving, as we’re trying to train ourselves out of eating for the sake of it, but it’s totally cool if the reflex takes a while to beat.

Intuitive eating

I hope some of these tips help you re-tune your brain into your body… we’ve been so conditioned by the media and our pesky emotions that often, especially in our culture, food becomes something we scoff mindlessly for the hell of it, and we’re usually not chowing down on kale…!

The key is to address our habits by recognising them, and what drives them, to ensure we don’t obssess and still treat ourselves (remember – 80/20 or 90/10%!) and to adapt accordingly.

No-one is perfect. Literally, nobody. But we can all feel our best if we take care of ourselves, and this is a maybe controversial tool, but a super helpful one to get to a point where we can eat what we want, when we want because we’re eating intuitively – in tune with our bodies’ actual needs, rather than steered by media messaging and emotional binge-prompts.

If you’d like more help with this, the amazing Mel Wells has written two incredible books (one is The Goddess Revolution which helps you ditch diet culture for good and fuel your body and nix your addictions with ease and sass, and one is Hungry For More which delves further into the psychology of food and WHY we turn to food for more than just fuel – read my interview with Mel Wells here!)

*As ever, the usual disclaimer applies – I’m not a nutritionist, please remember there’s no one-size-fits-all and consult a medical health professional and ACTUAL nutritionist for personalised, tailored advice. Do your own research, don’t mindlessly believe cowboys (or girls in my case haha!) on the internet – anyone with a computer can blither on about something… be safe and street-smart, and don’t trust stuff without question – even best-intentioned pieces (like this one!) can make mistakes. But I am essentially adapting advice I’ve received from my nutritionist, with my own spin on what works in my experience, and I am studying a Professional Diploma in Nutritional Therapy, so while I won’t become a nutritionist, I’ll have a qualification enabling me to better advise in a more official capacity.*

Hope you found this useful!

B xoxo