Desayuno saludable
Desayuno saludable: Porridge de Avena integral

Healthy breakfast: Whole grain oats porridge

For SHA Wellness Clinic
Thursday January 15th, 2015

Breakfast is the most important meal of the day, especially for the people who goes to work and will be out of home for the whole day. That’s why it must be rich in nutrients. We propose you a very healthy breakfast: whole grain oats porridge.  It is a good complement for good macrobiotic breakfast, besides being ideal for a cold winter morning.

 Ingredients (4 people):

  • 1 cup  (175 grams) of whole grain oats
  • Pinch of  sea salt


  1. Wash the oats and let soaking in six cups water (one litre and a half) for six hours, or all night.
  2. Put the oats in a pressure cooker with the salt and take it to its pressure point. Put the pan over a steel flame diffuser, low the fire to the minimum and let it cook for approximately 50 minutes.
    A different way of cooking it is to warm the oats very slowly in a cast iron frying pan, for several hours, removing occasionally. 


Porridge of other oats varieties 

Ingredients (for 2 people):

  • 1 cup de 110 grams of the selected oats.
  • Pinch of  sea salt


Healthy breakfast

Healthy breakfast: Whole grain oats porridge


  1. Leave soaking the selected oats all night before cooking, for the porridge to be more creamy and digestive.
  2. Put the oats with a pinch of sea salt and three cups of water in a cast iron frying pan. Take it to boiling, removing occasionally.
  3. Low the fire to the minimum and let it cook for approximately 20 or 25 minutes, removing occasionally.

Porridge can be served with milk (almond, rice milk) with an extra ingredient such as fruit, nuts or cinnamon.

As usual, from SHA Wellness Clinic, we provide you ideas so your diet becomes healthier and more complete. If you are used to a classic breakfast, try this alternative. You will see the difference!


Source: “Macrobiótica” from Jon Sandifer


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