Oat & Chia Porridge with Blueberries
15 minLow FODMAPOvulationSteady energyGluten-freeFollicular phaseVegetarianStovetopAnti-inflammatoryEveryoneHormone balanceGut health
Servings:
2
·
Ingredients
- —1 cup Rolled oats, dry
- —2 tbsp Chia seeds
- —2 cup Milk, whole (lactose-free equivalent)
- —½ cup blueberries
- —1 tbsp Pumpkin seeds (pepitas)
- —1 tsp Cinnamon, ground
- —1 tsp Maple syrup
Method
- 01In a saucepan, combine the oats, chia seeds and milk. Place over medium heat and bring to a gentle simmer, stirring — this prevents the oats from sticking to the bottom.
- 02Cook for 6–8 minutes, stirring constantly, until the porridge is thick and creamy. Add the cinnamon at the end — it releases its flavour better when stirred into the hot mixture.
- 03Divide into bowls. Top with the blueberries, seeds and a drizzle of maple syrup. Serve straight away — the porridge thickens quickly as it cools.
Why this works
Soluble fibre feeds gut bacteria gently; blueberries deliver polyphenols supporting estrogen metabolism; pumpkin seeds add zinc — key for testosterone and thyroid.
Nutrition (per serving)
388
kcal
16.6g
protein
16.2g
fat
46.3g
carbs