Golden milk porridge with turmeric and blueberries

Golden milk porridge with turmeric and blueberries: a creamy breakfast with oats, cinnamon, ginger and flaked almonds – warm, spiced and pleasantly mild.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 10 min
• Total time: 15 min
• Calories: 340 kcal per serving
• Protein: 8 g
• Fat: 10 g
• Carbs: 55 g

Ingredients

• 1 handful of wild blueberries
• 60 g jumbo oats
• 200 ml unsweetened oat milk
• 1 tbsp flaked almonds
• 1/4 tsp ground ginger
• 1/2 tsp ground turmeric
• 1 pinch of black pepper
• 1 tsp maple syrup
• 1/4 tsp cinnamon

Method

You’ll need: saucepan · mixing bowl · wooden spoon

1. Put the oats in a pan with the unsweetened oat milk and a small splash of water. Stir in the turmeric, cinnamon, ground ginger and black pepper.
2. Heat the mixture, stirring, until it just comes to the boil. Then reduce the heat.
3. Let the porridge simmer gently, stirring now and then, until the oats are soft and the texture is creamy.
4. Finally, stir in the maple syrup. This spreads the gentle sweetness evenly.
5. If you like, let the porridge stand briefly. It turns a little thicker.
6. Spoon into a bowl and serve with the wild blueberries and flaked almonds.

Good to know

A porridge like this feels like a relaxed start to the day. Warm, creamy and gently spiced – without being overloaded.

Swaps

Oat milk → unsweetened almond milk (usually less sugar and a little thinner) Maple syrup (or honey) → mashed banana (natural sweetness plus more fibre) Jumbo oats → spelt flakes (a change of grain with a nutty flavour) Flaked almonds → chopped walnuts (more omega-3 fatty acids and more bite)

Allergens

Contains almonds and gluten (oats, oat milk) unless they're certified gluten-free; usually mild for children, but use black pepper and ginger sparingly; during pregnancy, kitchen amounts of turmeric and cinnamon are generally normal. Contains: gluten (oats).

Frequently asked questions

What do oats provide nutritionally?

Oats provide complex carbohydrates, fibre and minerals such as manganese, magnesium and iron. Best known is beta-glucan, a soluble fibre from oats.

Why does black pepper go into golden milk or turmeric porridge?

Black pepper contains piperine. It's often used together with turmeric.

Are wild blueberries more nutritious than cultivated ones?

Wild blueberries are usually smaller and have relatively more skin, where many of the anthocyanins sit. So depending on the variety and origin, they can contain higher levels of these plant compounds.

Are almonds a good choice if you have a sensitive stomach?

Almonds provide vitamin E, magnesium and unsaturated fatty acids, but they can cause discomfort if you have a sensitive stomach or a nut intolerance. Finely chopped or as nut butter, many people manage them better than whole pieces.

Is maple syrup nutritionally different from honey?

Both sweeten mainly through sugar, but they differ slightly in their other components. Maple syrup contains small amounts of manganese and polyphenols, honey small amounts of various enzymes and aroma compounds – both are still a way of adding sugar and optional here.

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