A simple stovetop porridge which incorporates chia seeds, hemp seeds and walnuts for an omega 3 boost. Packed with healthy fats this easy recipe is vegan friendly when made with a plant milk alternative such as soy milk.
Oh. My. Goodness. I can’t quite believe it, but I am FINALLY posting a new recipe on Nourish Every Day. I have been dreaming about doing this for about the last six months, but every time I went to get organised, something would happen. (If you’ve just found my blog, long story short I recently had my third baby and I’m also now running another business as a clinical nutritionist. It’s a bit of a crazy time!)
But anyway, onto the recipe, because I know everyone whinges about food blogs that talk about their lives for 14 paragraphs…
My easy omega 3 porridge is one of my favourite versions of a “pimped up” porridge. Wholegrain rolled oats are a fantastic base for a healthy breakfast, but to provide a balanced meal it’s a good idea to add some fats and protein. This recipe has everything!
In particular, this porridge recipe includes plant sources of omega 3 fatty acids. Omega 3 fatty acids are a type of healthy fat that is found in the cell membrane of every cell in your body. They are an “essential” nutrient because our bodies cannot make them, we need to get omega 3 from our diet.
Plant sources of omega 3 fatty acids include chia seeds, hemp seeds, walnuts, flaxseed (linseed), edamame (soy beans) and kidney beans. We’re incorporating chia, hemp AND walnuts in this porridge recipe.
- Rolled oats – you could use quick oats instead if you prefer this texture and reduce the cooking time slightly. I don’t recommend using steel cut oats as this would big a significant variation.
- Chia seeds – black or white (or both) chia seeds can be used.
- Soy milk or any other milk of choice – if using a plant milk, I recommend soy as this has the most protein and will make for a satisfying breakfast. You can use regular cows milk if you prefer of course.
- Walnuts – you can use raw walnuts or toasted walnuts.
- Hemp seeds
- Your favourite fruit such as banana, berries – fresh or frozen fruit can be used as a topping. You could even stir a handful of dried cranberries or sultanas into the porridge.
- Optional scoop of protein powder – if you want to increase the protein content of this recipe I recommend adding a scoop of protein powder.
- Optional sweetener – you can add a drizzle of honey or maple syrup to the porridge if needed.
This recipe cooks in less than 10 minutes!
- Simply pop the oats, chia seeds, milk and some water in a saucepan on the stove. Bring to a boil then reduce to simmer until oats are soft and thickened.
- Divide into two serving bowls and add your walnuts, hemp seeds and fruit.
Is there any substitute for the chia seeds? You can use ground flaxseed instead of chia seeds in this recipe, but only add them to the porridge for the last minute of cooking rather than adding them at the beginning.
Could I make this recipe in advance? You could cook the porridge in advance and reheat it later. I wouldn’t recommend making it more than 2 days in advance. When reheating, you may need to add some more water or milk to the porridge so it’s not too thick. Add the toppings after you have reheated it.
Does this recipe have protein if you DON’T add the protein powder? Yes, this recipe still provides protein from the rolled oats, soy milk, chia seeds, hemp seeds and walnuts. They all provide a moderate amount of protein and this ends up being a total of 14 grams of protein per serve. Increasing the amount of soy milk in the recipe (instead of using water) is another way to increase the protein content.
When do I add the protein powder? If using the protein powder, add this just before you finish cooking the porridge and stir through. Add a little extra milk or water to help incorporate the powder if needed.
I hope you enjoy this simple yet incredibly nourishing omega 3 porridge! If you make it, I’d love to hear about it. Drop me a comment below or take a snap and tag @moniquecormacknutrition on Instagram!
Other oat-based breakfasts you can try:
- Carrot & Raspberry Baked Oats
- Super Seed Bircher Muesli
- Protein Packed Banana Porridge
- Healthy Carrot Cake Porridge
- 1 cup rolled oats
- 1 cup soy milk or other milk of choice
- 2 cups water
- 1 tablespoon chia seeds
- 2 tablespoons walnuts roughly chopped
- 2 teaspoons hemp seeds
- 1 cup strawberries or other fruit of choice
- Add rolled oats, soy milk, water and chia seeds to a large saucepan. Bring to a boil and then reduce to a simmer, stirring frequently. Porridge is cooked when rolled oats are tender and have absorbed most of the liquid.
- To serve, divide porridge between two bowls and top with walnuts, hemp seeds and fruit of choice.
- add a scoop of protein powder to increase the protein content of this recipe. Stir through the porridge just before you finish cooking, adding a little extra milk or water to help incorporate the protein powder if needed.
- drizzle honey or maple syrup on top to serve the porridge, if desired.