Like Goldilocks, most of us are always on the lookout for the perfect porridge pairings. It’s the best way to kick start the day and with milk and fruits, it is a filling and balanced meal, raising the body’s sugar gradually and keeping hunger pangs at bay.

Whole grains are the best
Porridge made from whole cereals like wheat is a good source of carbohydrates, vitamins and fiber. Brown rice, oats, whole wheat and millets like bajra, ragi and foxtail millet (kangni) are other options. They are all healthy as they are excellent sources of water-soluble vitamins and minerals.

Why only at breakfast?
Although considered a morning meal, there is no reason porridge should not be consumed at lunch and dinner. When cooked in milk, it provides a good amount of protein and calcium. Adding a bean salad/egg along with porridge makes it a high protein meal.

Choose ready-to-eat (RTE) or made from scratch?
 RTE porridge will have chemicals in the form of preservatives and flavoring agents along with added sugar and sodium. So it’s best to make porridge at home so that you can control the ingredients you add.

Spice up your porridge by

  1. Adding dry fruits like raisins and dates to sweeten porridge and also to avoid refined sugar. Fruit purees such as apple sauce or date syrup can also be added for natural sweetness.
  2. Peanut butter is a great way to add flavor, protein and healthy fats.
  3. An egg cooked along with a savory or even a sweet porridge tastes great.
  4. Cinnamon, nutmeg and vanilla can be added to make porridge more appealing.
  5. Roasted pumpkin seeds/flaxseeds/wheat germ can be added for a little crunch.

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Written by Sumita Thomas

Sumita Thomas

For Sumita Thomas, good nutrition advice is less about what NOT to eat and all about HOW to eat. Armed with a master’s degree in clinical nutrition and dietetics from IGNOU, Sumita has worked with multi-specialty clinics and corporate clients, planning calorie-specific menus for their cafeterias. She’s also a certified diabetes educator, has worked in cardiac nutrition and is even a TUV-certified internal auditor for food safety management systems. Maybe that’s why she ensures her advice is always scientifically sound, which makes her a perfect fit for us at HealthifyMe. Of the belief that a healthy lifestyle can be achieved with the combination of a healthy mind, body and diet, Sumita recommends setting realistic goals – one health target a day – and gradually incorporating healthy ingredients to your daily diet. Does she practice what she preaches? For sure, and ensures all those around her do too. So get set, because that now includes you!

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