Healthy Porridge Recipe With Oats, Buckwheat, Flax

Back in the day when I was running six miles before dawn seven days a week and needed to ramp up, this is the porridge recipe that rocked my jam. It’s not only one of the best vegan breakfast ideas ever, it has four organic sprouted grains, a variety of nuts, seeds, and fruit, and enough fiber and nutrients to fuel a workout. That’s because sprouting increases the bioavailability of enzymes, vitamins, minerals, and amino acids.

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Looking for a healthy breakfast idea? One with the whole nine yards for a plant-based diet? Something high-fiber, great for weight loss, and gluten-free?

A pre-workout, post-workout meal ramp that’s spot on for vegans and nutrient-dense? 

Well this porridge recipe kills it.   

In fact back in the day when I was running six miles before dawn seven mornings a week and needed to warm my engine, this is the porridge recipe that set me up. It has four organic sprouted grains, a variety of nuts, seeds, and fruit, and enough fiber and nutrients to fuel a workout.

That’s because sprouting increases the bioavailability of soluble fiber, antioxidants, enzymes, vitamins, minerals, and amino acids. It feeds your gut like nothing else can.

And it sure beats the heck out of sugary, empty, processed foods that can’t hold a candle to a nutrient-dense porridge recipe.   

This bowl is organic, vegan, and gluten-free.

Porridge Recipe

A healthy breakfast is all about ingredients, and when it comes to the ingredients in this porridge recipe, the grains rock. 

That’s why it’s well worth repeating that sprouting grains increases the bioavailability of everything—fiber, antioxidants, enzymes, vitamins, minerals, amino acids, on and on. 

There are huge increases in every micronutrient in sprouted vs un-sprouted grains. They turn a meh vegan breakfast into a powerhouse.  

Here’s a summary of the ingredients in this recipe (full measurements below):

• Organic sprouted rolled oats.

• Organic sprouted buckwheat.

• Organic sprouted brown rice.   

• Organic sprouted amaranth.  

• Organic sprouted flax meal.

• Organic sprouted chia seeds.

• Organic vegan plant milk.  

• Organic vegan maple syrup (optional).

• Organic Earth Balance spread.

• Natural salt.

• Organic stevia.   

• Vanilla, almond, your favorite extract.  

• Organic dried fruit. 

• Organic sprouted nuts and seeds. 

• Organic spices.  

• Filtered water.

Notes on Kitchenware

If you haven’t invested yet in high-quality non-toxic kitchenware, it’s well worth it. Properly cared for it lasts a long time and supports health.

You can also recycle glass jars and non-toxic containers from products you already buy and use them as food storage containers—which helps the environment and your wallet.

Look for conscientious packaging (BPA & phthalate free, etc.) that you can reuse.

Homemade Porridge

When it comes to healthy breakfast ideas, a high-fiber plant-based diet has been shown by countless studies to optimize health, longevity, and fitness.

That’s why the organic sprouted grains and other healthy foods in this porridge recipe rock. 

According to this report:

Researchers have shown that a more plant-based diet may help prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressure. Interventional studies of plant-based diets have shown, for example, 90 percent reductions in angina attacks within just a few weeks. Plant-based diet intervention groups have reported greater diet satisfaction than control groups, as well as improved digestion, increased energy, and better sleep, and significant improvement in their physical functioning, general health, vitality, and mental health. Studies have shown plant-based eating can improve not only body weight, blood sugar levels, and ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning. Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole plant foods. 

I sometimes down so much of this porridge I Crock-Pot huge batches that last a week. 

These are nutritious foods I add . . .

Nuts & Seeds

A healthy breakfast idea like porridge is even more delicious—and nutritious—when you add healthy toppings. 

Like nuts and seeds.

Such as . . .   

• Walnuts.

• Almonds.

• Pecans.

• Brazil nuts.

• Cashews.

• Peanuts.

• Hazelnuts.

• Pistachios.

• Hemp seeds.

• Chia seeds.

• Acai seeds.

• Flax seeds.

• Sunflower seeds.

• Sesame seeds.

• Pumpkin seeds.

• Macadamia nuts.

And to make it even healthier, add fruit.  

Porridge & Fresh Fruit  

Organic fresh fruit is a no-brainer on porridge.

Who doesn’t want more nutrients and fiber?

I go all in on berries, bananas, apples, mangos, on and on.        

The healthiest fruits are . . . 

• Certified organic.

• Local or homegrown.

• Eaten in season.

• Perfectly ripe.

• Consumed with its peel (when possible).

Studies have shown that the peels of Red Delicious apples contain the highest concentration of polyphenolic compounds, including anthocyanins, which help fight heart disease and more.

Other treats for this porridge recipe include . . .  

• Organic energy bites.

• Organic carob chips.

• Organic cacao nibs.

• Organic nut butters.

And . . .       

Dried Fruit

I always add organic dried fruit to this porridge recipe to boost nutrients and flavor.

I do a lot of raisins, prunes, apricots, dates, coconut, papaya, pineapple, and more.   

Dried fruits are not only fiber-rich, they’re a great source of polyphenols, antioxidants, and enzymes.

So when it comes to a healthy breakfast idea, they’re in.       

According to Harvard Health,

Dried fruits contain more fiber and more of the antioxidants called phenols than fresh fruit, per ounce. People with diets rich in plant phenols have lower rates of heart disease, diabetes, several kinds of cancer, and possibly degenerative brain diseases.

Best Dried Fruits List

• Raisins.

• Coconut.

• Berries.

• Dates.

• Prunes.

• Apricots.

• Cranberries.

• Cherries.

• Mango.

• Papaya.

• Pineapple.

For optimal health benefits all dried fruit should be raw, organic, and unsweetened.

Here’s another idea . . . 

Porridge & Granola, Trail Mix, Muesli 

Raw organic nut butters such as tahini, almond butter, cashew, peanut butter, walnut, etc., are great on porridge.

And some folks like syrup.

Porridge & Vegan Maple Syrup

You can’t call a healthy breakfast idea like porridge truly healthy if it’s packed with sugar.

That’s why I’m a huge fan of stevia and steer clear of sweeteners that raise the glycemic index (blood glucose).

However when it comes to the occasional splash of raw organic maple syrup, or the distinctly succulent taste of blackstrap molasses on hot cereals like porridge — and occasionally pancakes — well, I’m in. 

Luckily they both have some health benefits and are offset by spices such as cinnamon and pumpkin pie spice that reduce blood glucose.

More Healthy Recipes 

Vegan Breakfast Ideas

Vegan Pancake Recipe

Homemade Granola Recipe

Smoothie Recipes

Vegan Diet Plan

Foods High in Fiber