Perfect Porridge

Porridge was an important part of our ancestors’ diets. Still used in many countries as a nutritious and affordable base for meals it can be made from various grains. Dietitian Helen Gibbs shares some favourite porridge recipes.

LEMON POLENTA PORRIDGE

SERVES 4

This recipe sparked a debate about the difference between polenta and cornmeal. Quick-cook or instant polenta is preprocessed, while cornmeal or regular polenta takes longer to cook but has more nutrients.

1 cup of medium cornmeal (or polenta)
2–3 cups of water
2 tablespoons of raisins or sultanas
1–2 lemons (juice and zest)
2 teaspoons of honey (or a sweetener of your choice)
2 cups of unsweetened low-fat Greek-style yoghurt

In a saucepan, add water, sultanas, and lemon zest. Bring to a boil. Slowly sprinkle the cornmeal into the boiling water while stirring. Reduce the heat and simmer for 5–10 minutes, stirring occasionally. Squeeze in the lemon juice and stir for a minute.

Remove from heat and serve with yoghurt and a drizzle of honey.

PER 253g SERVE (Approx ½ Cup Porridge and ½ Cup Yogurt): Energy 1150kJ (275kCal), Protein 11.5g, Fat 2.7g (Sat Fat 1.3g), Carbohydrate: 50g (Sugar 19.9g), Fibre 2.1g, Sodium 72mg

FLAKED BROWN RICE AND HEMP SEED PORRIDGE

SERVES 1

Brown rice flakes are a great choice because they offer the benefits of a whole grain while being quick to cook.

1 cup of soy milk
¾ cup of brown rice flakes
15g of hemp seeds
½ cup of stewed apple (without sugar)
¼ teaspoon of cinnamon

Heat soy milk in a small saucepan until near boiling. Add rice flakes and hemp seeds. Reduce heat and simmer for 2–3 minutes, stirring occasionally.

Transfer to a bowl and serve with stewed apple and cinnamon.

Remember, if you’re following a vegan diet, it’s important to consider protein sources in each meal. Including ingredients such as soy milk and hemp seeds can help ensure you’re getting enough protein and fibre to support a healthy and balanced diet.

PER 433g SERVE (Approx 1½ cup porridge and ½ cup cooked apple): Energy 1600kJ (383kCal), Protein 14.8g, Fat 14.2g (Sat Fat 2.0g), Carbohydrate 45.6g (Sugar 24g), Fibre 6.2g, Sodium 161mg.

ASIAN-STYLE SAVOURY PORRIDGE

SERVES 2

When travelling in Asia, you might have come across savory porridges or congee. Traditionally, these porridges are made with white rice, which can cause a spike in blood glucose levels. However, this recipe is a healthier twist, using a combination of brown rice and red lentils. You can cook it in a pressure cooker, on the stove top, or in a rice cooker while you prepare the other ingredients for this flavourful Asian meal.

1/3 cup of brown rice
1/3 cup of red lentils
4 cups of water
1 chicken-style, reduced-sodium stock cube
2 poached eggs
1 teaspoon of oil
½ medium onion
4 medium mushrooms
½ small capsicum
1 teaspoon of reduced-sodium soy sauce
1 teaspoon of sesame oil
Coriander leaves, chilli flakes, and toasted sesame seeds (optional)

Rinse the rice and red lentils until the water runs clear. In a saucepan, combine water, rice, lentils, and crumbled stock cube. Bring to a boil, then reduce to a simmer for 30 minutes.

While the congee cooks, cut the vegetables into small pieces and stir-fry them in oil. Set aside.

Poach the eggs as desired.

Spoon the cooked congee into bowls, top with a poached egg, cooked vegetables, drizzle with sesame oil and soy sauce. Sprinkle coriander, chilli flakes, and toasted sesame seeds for extra zing.

PER SERVE: Energy 2010kJ (480kCal), Protein 17g, Fat 23.8g (Sat Fat 3.6g) Carb 44.2g (Sugar 5.8g), Fibre 8.8g, Sodium 176mg

MILLET PORRIDGE

SERVES 6

Millet is a grain that is often associated with birdseed, but it is also eaten by many cultures around the world. This Russian recipe was popular in Helen’s family. Let’s learn how to make millet porridge!

1 cup of hulled millet
3 cups of water
2 cups of trim milk
¼ cup of raisins
½ teaspoon of salt
250g of regular cottage cheese
2 tablespoons of golden syrup (or maple syrup)

Wash the millet thoroughly and remove any strange-looking seeds.

Place the raisins in a small bowl and pour boiling water over them.

In a small saucepan, bring the millet and water to a boil, then reduce the heat to a simmer.

Cook for about 15 minutes until the water is absorbed.

Remove the saucepan from the heat and stir in the milk. Put it back on the heat, and bring it to a boil again. Then let it simmer on very low heat until the milk is absorbed, and the millet becomes fluffy.

Take the saucepan off the heat. Drain the raisins and add them to the millet. Add salt and cottage cheese. Stir everything together. Let it stand for 10 minutes to melt the cheese. Then spoon the millet porridge into bowls.

Warm up the golden syrup (or maple syrup) and drizzle it over all 6 servings.

Enjoy this delicious millet porridge! This is great as leftovers for breakfast.

PER 253g SERVE (Approx 1 cup porridge): Energy 1166kJ (280kCal), Protein 13.7g, Fat 3.7g (Sat Fat) 1.7g, Carbohydrate 40.3g (Sugar 17.9g), Fibre 1.5g, Sodium 358mg