This super simple bowl is like a warm hug on a cool day! It is pure comfort food (less the sugar spikes) to set you up for balanced blood sugar. This porridge will fill you up with all the good stuff whilst calming hunger hormones to keep you energised throughout your day. Whether you have this for breakfast, lunch, or even dinner it will help to keep you full for hours due to the protein, fibre and fat, which I have purposefully put in there to prevent snacking in-between meals and to make better ‘food’ decisions when you get to your next meal.
The addition of a vanilla flavoured protein powder (20g) of your choice helps to decrease neuropeptide Y (NPY) gene expression in your brain, which actually makes you crave carbs! Most porridges contain oats, however I discovered they were spiking my blood sugar, which is usually the case when consuming oats. This porridge is so satisfying without the oats, as chia is hydrophilic and takes on 12 x its weight in water, BONUS! Just 2 tablespoons has 4 grams of protein, 9 grams of fat, 12 grams of carbs and a whopping 11 grams of fibre, plus vitamins and minerals. The anti-inflammatory fibre rich muddled berries pairs deliciously well with the warmed coconut butter (or use cashew butter) that will help to make you feel satiated. I gravitate towards this porridge when the whether starts to cool for the Autumn/ Fall Winter seasons.
The protein powder I prefer to use is Primal Kitchen Collagen Fuel in Vanilla Coconut, but you can use any protein powder you prefer – just make sure there’s NO added sugar. Stevia, or lo han guo (monk fruit) are fine. Both the porridge and the the berry compote, which are super easy to make are gently warmed in separate small pots on the stove and I like to add a drizzle of warmed coconut butter and some chopped up almonds. So blood sugar balancing, satisfying and super deelish!
- 1½ Cups Plant Mylk*
- 3 Heaped Tbsps Chia Seeds
- 1 Tbsp Ground Flax
- 20g Vanilla Protein Powder**
- 1/2 tsp Vanilla Extract
To cook: 1 Tbsp Coconut Oil or 1 Tbsp Avocado Oil.
For the Berry Compote
- 1/2 Cup Frozen Mixed Berries, packed
- 1 Tbsp Filtered Water
11/2 Tbsps melted raw coconut butter (contains coconut flesh and the oil) OR Cashew Butter
2 Tbsps Almonds, chopped
- On the stove, in a pan, or pot on low heat add in the oil.
- Add in the plant mylk and vanilla extract and warm gently.
- Add in the chia and stir for a minute, or two on low heat.
- Add in the ground flax and continue to stir, as porridge will thicken.
- Add in the protein powder and stir well to incorporate. Once all integrated turn off the stove and place lid on top.
- Meanwhile, on medium heat on the stove in a small pot, add in your berries and water.
- Place the lid on top and bring to a simmer. This will take a few minutes and then turn down the heat and stir.
- Remove the lid and continue to stir. You will notice as it cools the pectins in the berries will thicken and you will be left with a syrupy dark delicious smelling berry compote!
- To assemble, in a breakfast bowl pour in porridge and add in a touch more plant mylk over the top if you like – I do! Top with melted coconut butter, berry compote and chopped almonds.
Plant Mylk* Any unsweetened plant based non-dairy mylk such as almond, cashew, coconut, etc. For my easy Activated almond mylk recipe please see the recipe on my blog!
Vanilla Protein Powder** You may use a plant based, or otherwise protein powder that is vanilla based and that contains NO added sugar – stevia and lo han guo (monk fruit) are recommended, as these add sweeteners to your porridge without the blood sugar spikes! I prefer Primal Kitchen Collagen Fuel in Vanilla Coconut, which is sweetened with lo han guo.
Storage: Porridge will last overnight in the fridge if you make it the day before. Simply warm it up in on the stove and add a little more mylk to your desired consistency, as the hydrophilic chia will have made it thicker.