Chia Rice Porridge
This week I have been totally and utterly obsessed with these warming bowls of Chia Rice Porridge. Maybe it’s the arrival of autumn and the first of the figs appearing ripe on the trees. Although our bountiful crop is still a few weeks away and I’m left waiting in anticipation for nature to work its magic, I can still dream about how laden the tress will soon become.
This Chia Rice Porridge is an incredibly easy and nutritious breakfast option and I urge you all to try it. Everyone should be starting the day with a complete breakfast that provides a good source of quality wholegrain carbohydrates for sustained energy, a source of protein for muscle repair and to keep you feeling fuller for longer and some colour from fruit or vegetables to provide much needed fibre, vitamins and minerals.
In this breakfast the wholegrain carbohydrates are provided by the brown rice flakes or oats if you don’t require a gluten-free grain. The milk and yoghurt not only provide protein but also calcium for strong bones and to help with Vitamin D absorption while the fresh fruit provides both soluble and insoluble fibre along with an array of vitamins and minerals for optimal health. Remember that every different colour of fruits and vegetables provides a different package of nutrients to our bodies which is why it's so important that we eat a rainbow of fruit and vegetables throughout the week. Variety and following nature's seasonal flow really is the key.
I always like to include a small amount of nuts or seeds for a bit of crunch and texture - the added plus is that nuts and seeds are great for heart and brain health. Chia seeds are an incredibly rich plant source of omega-3 fatty acids which help to reduce inflammation as well as being an excellent source of antioxidants and fibre with 5g of fibre per tablespoon. This helps greatly with reaching our recommended daily fibre intake of 30g per day for men and 25g per day for women. Of course, kiddies need much less fibre so smaller portions are a must for little stomachs!
I hope you enjoy this breakfast bowl to start many a fruitful day over the coming months.
Chia Rice Porridge
Serves 1 or 2-3 smaller people
1/3 cup wholegrain brown rice flakes (or oats if not gluten-free)
1 Tbspn black chia seeds
1/3 cup milk of your choice (i.e. rice, nut, soy or cow’s milk)
1/3 cup water
1 Tbspn pure maple syrup
Handful of fresh or frozen berries – optional
Fresh fruit – I used one fig and a small handful of blueberries but you can use whatever fruit is in season (i.e. sliced nectarine, peaches, banana, feijoa, kiwifruit)
1 Tbspn thick Greek natural yoghurt or a little pouring cream
1 Tbspn toasted nuts and seeds
Place the rice flakes, chia seeds, milk, water, cinnamon and berries (if using them), into a small saucepan and bring to the boil. Turn the heat down and simmer, stirring constantly for 5 minutes or until thick and creamy.
Pour the mixture into your serving bowl (or bowls for little ones) and top with the sliced fruit, yoghurt and nuts and seeds if desired.