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Power up with porridge

by | Nov 10, 2022 | Blog, Recipes, Uncategorised

Porridge is one of my favourite cold-weather breakfasts, so I’ve developed some Supercharged Porridge recipes for you. They’re all warming, sustaining, comforting and nourishing – all of the things you need on damp and dingy days, as well as icy mornings, in snowfalls, gales and fog, and when the weather’s fine but you’re just feeling cold or low. Porridge can be that hug that helps you get out there and seize the day – or stays with you while you get some much-needed rest.

Don’t like porridge? Try out some of the Supercharged Porridge recipes below.

Porridge not sustaining you through the morning? You may need to add some extra protein – again, check out some of the Supercharged Porridges below.

Porridge give you tummy ache? Maybe this isn’t the breakfast for you, then. Perhaps try starting the day with something egg-based, or pancakes, in the cooler months. Don’t force down the porridge just because you’ve read it’s good for you somewhere!

What makes porridge so amazing?

Well, for one, its fibre content. Oats are a great source of soluble fibre, which is great for lowering cholesterol and regulating blood sugar.

The energy in porridge oats is from slow-release complex carbohydrates, and the fibre slows this down even more. This is what keeps you feeling satisfied for longer. Only it doesn’t work for everyone. Some, because they need more protein with it. Some because they’re adding too much sugar or dried fruit. And many for both reasons.

The porridge recipes below should resolve both those issues, but first let’s take a look at how some other nutrients in oats support your blood sugar.

Porridge, soluble fibre and blood sugar

Oats contain soluble fibre such as β-glucans, which have been increasingly studied for their benefits for the immune system. Soluble fibre also traps sugar in the small intestine, and slows down its absorption into the blood, so it’s less likely to cause a blood sugar hit – and then crash. It also slows down some of the enzymes in the small intestine, so they convert fewer carbohydrates to sugar in the first place.

So ideally there will be a steady stream of glucose entering the blood rather than a sudden glut, which your insulin pathways should find more manageable. Glucose can’t enter your cells to be converted into energy without the help of insulin to open the gates. If you have frequent rushes of blood sugar, you will also have too many hits of insulin, and your cells start ignoring the insulin. This is called insulin resistance, and it leads to low energy, inflammation in the blood vessels and beyond, weight gain, and eventually all the trappings of type 2 diabetes.

Oats contain 4 additional nutrients that help your insulin pathways to work well, and prevent diabetes: magnesium, manganese, chromium and zinc. Between them, these help you to produce healthy insulin as well as the insulin receptors on your cell membranes, and help them to attach to each other to open the gates. So that the glucose can go in and you can make the energy you need, while avoiding the pitfalls of insulin resistance.

Protein and blood sugar

Because oats are also very carbohydrate-rich, this all may not be enough to keep your blood sugar stable and that mid-morning hunger at bay. Especially if you’re adding more concentrated sugar in the form of dried fruit, runny honey or even sugar itself.

Instead, you may need to add more protein. Anecdotally, and in the experience of many people I’ve worked with, adding protein to breakfast can help prevent hunger and cravings not just in the morning but throughout the day. Plus help to reduce many of the symptoms of poor blood sugar balance they may have been experiencing, from poor energy to low mood. There needs to be more research on this, but the increasing amounts out there so far are supportive of this experience.

So my Supercharged Porridge ideas below all contain extra protein as well as extra flavour.

Supercharged Porridge Recipes

Firstly, here’s a basic porridge recipe:

50g porridge oats per person

350ml plant-based milk (e.g. nut milk, soy milk)


  1. Soak ingredients together overnight (optional – but may help if you find porridge hard to digest)
  2. Gently heat in a pan while stirring regularly until soft and cooked – maybe about 4-5 minutes (so not much longer than in the microwave)
  3. Stir in and/or sprinkle with your Superchargers for added protein, flavour, crunch and style…

Here’s a list of ideas for your Superchargers:

  1. Toasted pumpkin seeds, banana slices and cinnamon
  2. Sprouted or ground flax seeds, blueberries and unsweetened cocoa powder
  3. Walnuts, stewed pear and ground ginger
  4. Stewed apple, cinnamon and a dollop of tahini or nut butter
  5. Stewed plums, ground almonds and ginger
  6. Hazelnuts, orange zest and raw honey
  7. Pecans, nutmeg, orange zest and unrefined maple syrup
  8. Pea or hemp protein powder (unsweetened), mixed berries and raw honey
  9. Sunflower seeds, matcha green tea powder, lemon zest and pomegranate

As usual, I encourage you to play with these and your own ideas and see what works and tastes best for you.


Workshops and Courses:

Please visit the links below for more details

Online workshops:

What is an Anti-Inflammatory Diet?
Inflammation is a key feature of many illnesses and conditions, so an Anti-Inflammatory Diet is often recommended. But what is an Anti-Inflammatory Diet, and how can you put yours in place?
Available on demand at: kirsten-chick.cademy.co.uk

Nutrition for the Menopausal Mind
Learn a nourishing approach to help manage and regulate stress, anxiety, memory, concentration, brain fog and sleep.Understand why these can be a problem around perimenopause and menopause, and how nutrition can help.£6
Available on demand at: kirsten-chick.cademy.co.uk


Introduction to Integrative Oncology for Healthcare Professionals (online)
11 pre-recorded modules by 11 different Course Presenters
£99 (for a limited time only)
Book: yestolife-horizons.org

Other Events:

Yes to Life Annual Conference 2023: You & Your Cancer Team
I co-hosted and presented at both the online and in person events this year, alongside some wonderful professionals, who came together to bring you the best practical support possible.
Recordings of the key speaker sessions are available to buy now: www.yestolifeshop.org/annual-conference-2023

Your Life and Cancer conference
Kirsten was invited back to this year’s event, appearing in an interview with naturopathic oncologist Dr. Heidi Kussman and on two Q&A panels – download the recordings from both weekends here: www.yourlifeandcancer.com

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