Cinnamon porridge with Banana & Berries : #1 morning breakfast

Tired of searching the internet for morning breakfast ideas? Try this super delightful cinnamon porridge recipe – creamy oats with cinnamon, banana and strawberries for a yummy morning treat. Porridge is the ultimate wholesome breakfast and the best thing about it is adding all your favorite toppings.

This is a very low calorie recipe, loaded with essential vitamins, minerals and antioxidants that will not only help you lose weight but also getting rid of numerous health issues.

Don’t think this will keep you hungry because it’s low in calories. This cinnamon porridge is very filling and will keep you full for hours.

Ingredients

  • 100g porridge oats
  • ½ tsp cinnamon, plus extra to serve
  • 4 tsp demerara sugar
  • 450ml skimmed milk
  • 3 bananas sliced
  • 400g punnet strawberries hulled and halved
  • 150g pot fat-free natural yogurt or Greek yogurt
  • KCal: 266
  • Fat: 2g
  • Saturates: 1g
  • Carbs: 53g
  • Sugars: 34g
  • Fibre: 5g
  • Protein: 12g
  • Salt: 0.24g
  • Oatmeal is not only just low in calories but also, high in complex carbs. Oats contain beta-glucan (a type of fiber that helps to lower cholesterol when eaten regularly) and are also rich in omega-3 fatty acids, folate, and potassium.
  • Steel-cut oats (which takes 15mins to cook), contains more fiber than rolled oats or other instant varieties, but any type of oatmeal is a healthy choice. But the flavored kinds are packed with sugar, so just try to avoid it. Instead, you can use milk and a bit of honey, and top with fruits and nuts.
  • Using banana will add natural sweetness (so you may not need additional sugar). Banana contains potassium, which helps lower blood pressure naturally (it's a good choice for people with hypertension).
  • Oats are a vibrant source of fiber (both soluble and insoluble), which helps in regulating bowel movements and prevents constipation.
  • Oats are low in calorie, due to which the digestion slows down and makes you feel full for longer. Beta-glucan in the oats increases Cholecystokinin (hunger fighting enzyme), thus, reducing your cravings and helping you shed a few pounds.
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Recipe Info (Cinnamon porridge with Banana & Berries)

  • Serves: 4
  • Preparation Time:15 minutes
  • Cooking Time: 5 minutes

Method of preparation

  • Mix the oats, cinnamon, sugar, milk and half sliced bananas in a medium sized saucepan. Bring the mixture to boil (stir occasionally). Lower the flame and cook for 4-5 mins, stirring all the time.
  • Serve in 4 bowls. For garnishing it, use the remaining banana, strawberries, a dollop of yogurt and  sprinkle a little bit of cinnamon.

For oven users:

Preheat the oven to 150C/ 130 fan/ gas. Thoroughly mix the oats, cinnamon, sugar, and milk in an ovenproof dish and cover with foil. Cook for 45 mins. Remove the foil and mix through half the banana. Then again bake it for 15 mins. Garnish it as given above.

Health Benefits

Helps in reducing fat

This is a super low calorie meal packed with nutrition and fruity flavors. Overall calories in one serve for this meal is 66.5 with a fat content of only 0.5 grams, and it can keep you full for hours.

Oats are low in calorie, due to which the digestion slows down and makes you feel full for longer. Beta-glucan in the oats increases Cholecystokinin (hunger fighting enzyme), thus, reducing your cravings and helping you shed a few pounds.

Improves the digestive system

Porridge oats are rich in soluble fiber. These fibers bind with bad LDL cholesterol and eliminate it during stool. Bananas in cinnamon porridge have insoluble fibers that softens the stool and help getting rid of constipation and other gastro-intestinal issues like stomach ulcers and heartburn.

Building Immunity

Porridge oats contain vitamins B-1 and B-5, and minerals like magnesium, iron, phosphorus, zinc, folate and copper, which helps in building immunity.

Reduces blood sugar level

According to a research review, it was found that oatmeal is helpful in controlling sugar level in blood for people with type-2 diabetes.

Improves insulin response

Porridge oats have a soluble fiber known as beta-glucan which helps in improving the insulin secretion inside the body.

Improves blood flow and reduces inflammation

A type of antioxidant called Avenanthramides is exclusively found in oats, which is responsible to increase the production of nitric acid in your body, resulting in lowering the blood pressure. It also helps in improving the blood flow and reducing itching and inflammation.

Helps to keep your heart healthy

Bananas in this cinnamon porridge recipe have high level of potassium around 320-400 mg and low level of sodium. This potassium-sodium ratio helps in controlling the blood pressure and maintaining heart health.

Strawberries in this cinnamon porridge recipe, have 25 different types of Anthocyanins (a compound with antioxidant effects) which helps in improving heart health

Helps getting rid of skin problems

Porridge oats are also beneficial for the skin. The American Academy of Dermatology stated that oatmeal is able to normalize the skin’s pH. It also helps moisturize and soften the skin.

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