Header
  • 4

    Servings

  • Prep Time

    Prep Time 5'

  • Total Time

    Total Time 10'

  • Easy

    Easy

  • No refined sugar

    No refined sugar

Porridge with chia and sea buckthorn oil recipe

  • 4

    Servings

  • Prep Time

    Prep Time 5'

    PT5M
  • Total Time

    Total Time 10'

    PT10M
  • Easy

    Easy

  • No refined sugar

    No refined sugar

Vegan

Most important meal of the day

Familiarising yourself with a reliable method of turning out the perfect bowl of porridge is probably one of the best things you could do as a cook, as dull as it may sound. Certainly, once you get this foundation sorted, there are endless variations to amuse yourself with. Our current favourite is topping porridge with a good healthy muesli for extra texture, and we are also fond of turmeric and ginger porridge.

But – we’re getting ahead of ourselves! That is to say, let’s get back to basics. To sum it up, it is a tried and true fact that if your blood sugar spikes in the morning, you will find yourself suffering from cravings and hunger throughout the day. Consequently, if you get your nutrient-packed bowl of porridge right, everything else flows so much more easily and pleasantly. Sounds simple? That’s because it is!

 

chia porridge

A porridge plan

With this recipe, we’re sharing a template that we tend to stay with. Porridge, nut milk, seeds and / or nuts, dried fruit, fresh or frozen fruit, a sweetener with a low-to-medium glycemic index, and Erbology oils – more on these later on.

After that, as mentioned, there are endless bells and whistles you can add or subtract. For example, nut butter is another lovely option. If you opt for fresh or frozen berries, you get the added pleasure of seeing their hues spread throughout your porridge…. Certainly, the more senses that are gratified by a dish, the better.

In conclusion, if you have the time, try making your nut milk at home!

The health benefits of sea buckthorn fruit oil

Erbology Organic Sea Buckthorn Fruit Oil is extracted using a time-tested and time-honoured method. Organic sea buckthorn berries are soaked in unrefined cold-pressed sunflower oil, with sea buckthorn oil gradually forming a separate layer. In the same vein, this oil may contain traces of sunflower oil and retains a faint sunflower odour.

Packed with unsaturated fatty acids and antioxidants, sea buckthorn oil helps boost immunity and promotes healthy heart and brain activity. Moreover, this natural beauty miracle can also help prevent UV damage. In addition, the phytonutrients in sea buckthorn have been shown to help diminish the adverse effects of aflatoxins in the liver. Aflatoxins are toxins produced by certain fungi that can be found on agricultural crops such as corn, peanuts, cottonseed, and tree nuts.(1)

 

chia porridge recipe

Chia seed oil nutritional rundown

Erbology Organic Chia Seed Oil is 100% organic cold-pressed oil made from chia seeds. In addition, it is packed with omega-3s and vitamin E.

Just like omega-6s (linoleic acid), omega-3s (alpha-linolenic acid) are essential fatty acids. A fat is deemed essential when it cannot be produced by our bodies, yet is necessary for normal function. Likewise, consider that omega-3s and omega-6s can be found in the membranes of every single cell in our bodies!

A typical Western diet yields approximately a 15:1 to 20:1 ratio of omega-6s to omega-3s. This is highly concerning considering that the optimal range is somewhere between 2:1 to 4:1. In conclusion, research continues to support the great importance of an appropriate ratio for health.(2)

Omega-6s are polyunsaturated fatty acids that are primarily used for energy. Omega-6s are essential; however the western diet typically comprises more omega-6s than are needed. Keeping omega-6s in appropriate balance with omega-3s maximise benefits including optimal brain function, muscle growth, and hormone production (3).

Including chia seed oil in your diet is a wonderful way to introduce more omega-3s and even out the balance of the two fatty acids in your body. For instance, a 100-gram serving of chia seed oil contains 64 grams of omega-3s and 19g of omega-6s, an ideal combination. Omega-3s support a healthy heart, nervous system and vision. Further, they are also thought to lower inflammation and help with cognitive function since they are an important component in brain-cell membranes and cell-to-cell communication.

In addition, vitamin E is important for proper function of the immune system and for skin and eye health.(4)

In short, these are some pretty impressive things to be topping your morning bowl of mush with, eh?

References

(1) Solcan, C, et al. “The Hepatoprotective Effect of Sea Buckthorn (Hippophae Rhamnoides) Berries on Induced Aflatoxin B1 Poisoning in Chickens 1.” Poultry Science., U.S. National Library of Medicine, 2013, https://bit.ly/2DFYeyD.

(2) “Omega-3 : Omega-6 Balance.” What Is a Healthy Ratio of Omega-6 to Omega-3?, https://bit.ly/23nqSx4.

(3) Simopoulos, A P. “The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases.” Experimental Biology and Medicine (Maywood, N.J.)., U.S. National Library of Medicine, 2008, https://bit.ly/2GWBxbP.

(4) “Office of Dietary Supplements – Vitamin E.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/.

Beauty

Ingredients
Print

  • 3 cups oats (regular or gluten-free)
  • ½ cup raw chopped almonds
  • 7 cups unsweetened plant-based milk or water (I used homemade almond milk)
  • 2 tbsp jumbo or golden raisins
  • ¼ cup  frozen or fresh raspberries
  • 2 tbsp frozen or fresh black currants and/or blueberries
  • ¼ cup Erbology Organic Sea Buckthorn Fruit Oil
  • 2 tsp Erbology Organic Chia Seed Oil
  • ¼ cup raw agave nectar (or raw honey)
  • Sprinkle of black and white sesame seeds to garnish

Here's how you make it

  1. Firstly, chop the almonds and prepare any other toppings you may want to add.
  2. Secondly, heat up the milk or water until hot.
  3. Stir in the oats and reduce the heat.
  4. Add in the raisins and almonds and keep stirring.
  5. Stir in the fruit and sweetener of your choice.
  6. Meanwhile, add the chia seed oil. Your oats should be very creamy by now. If you want it to be creamier or less thick, you can add more liquid at this point.
  7. Once you reach your desired consistency, take the oats out and put into bowls.
  8. In conclusion, garnish with a sprinkle of sesame seeds and 1 tsp splash of the Erbology Organic Sea Buckthorn Fruit Oil for every bowl. Yum!

If you tried this recipe...

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