Oat & Chia Porridge with Blueberries
15 minLow FODMAPHigh fiberOvulationSteady energyGluten-freeFollicular phaseVegetarianStovetopAnti-inflammatoryHormone balanceGut health
Servings:
2
·
Ingredients
- —Gluten-free rolled oats — 90 g
- —Chia seeds — 2 tbsp
- —Lactose-free whole milk — 500 ml
- —Blueberries — 75 g
- —Pumpkin seeds — 1 tbsp
- —Ground cinnamon — 1 tsp
- —Maple syrup — 1 tsp
Allergens
Contains dairy
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 from oats gently supports gut bacteria. Blueberries provide polyphenols with antioxidant properties. Pumpkin seeds add zinc, a mineral that plays a role in thyroid and immune function.
Nutrition (per serving)
388
kcal
16.6g
protein
16.2g
fat
46.3g
carbs
9.5g
fiber
Always check product labels for allergens.