Porridge is a healthy breakfast that, for many, is mentioned in the same breath as a healthy diet because of its positive health properties.

What should not be missing from a good porridge is a delicious topping. This gives the porridge that certain something extra, ensures a pleasant bite and provides additional nutrients.

Athletes in particular can integrate even more protein into their breakfast with a healthy porridge topping. With this in mind, today we would like to introduce you to three protein-rich and delicious porridge toppings that you should not do without!

Porridge for breakfast

Porridge is often equated with a simple breakfast. However, this healthy breakfast is quite wrongly labelled as such!

But first let’s take a look at the vitamins and minerals it contains, which have numerous positive effects. With one portion of porridge you can cover a quarter of your daily nutritional needs.

To be more precise, you will find 46% of the recommended amount of magnesium or 27% of the amount of iron in one bowl. As these minerals help to reduce fatigue, they are a must for a healthy breakfast.

Porridge also has a satiating effect due to the water-soluble dietary fibres. The beta glucans, a subgroup of dietary fibres, also have other positive effects. For example, they help to lower cholesterol levels or promote healthy intestinal flora.

And who wouldn’t want to take advantage of such benefits?

Health benefits for female athletes

Oatmeal for breakfast also offers important benefits for athletes. In addition to the fact that it provides long-lasting energy due to the complex carbohydrates – an important feature to have enough strength and motivation for the sporting exercises – a warm breakfast also ensures that the nutrients are better absorbed.

Dieses Bild hat ein leeres Alt-Attribut. Der Dateiname ist magnesium-wichtig-bei-sport.jpg

How does this work exactly? The cellulose present in the cell walls cannot be broken down by humans, we do not have an enzyme for this. However, when heated, the cell walls break down and the multiple sugars can be absorbed.

The essential amino acids that make up proteins also help you maintain and build muscle. This is because muscle tissue is made up of proteins.

Protein-rich toppings for a little extra

Haferflocken Porridge mit wichtigen & gesunden ungesättigten Fettsäuren

For an extra portion of protein, a protein-rich topping is also suitable. Basically, a topping is anything that can be used to further refine the porridge. This can be fresh fruit, nuts, seeds or coconut flakes etc. – depending on what suits your taste.

These colourful toppings add a more varied touch and make it look beautiful. Did you know that the expression “It’s easy on the eye” really does apply? If you arrange your food in an appealing way, you will enjoy it more and it will taste better too!

For those who haven’t yet seen our ranking of the most popular porridge toppings, we also recommend taking a look at the varied selection.

Below we would like to introduce you to three special oatmeal toppings that provide you with protein and taste good all year round. If you like, you can also add all the ingredients to your porridge and cook it with it or garnish your porridge with them. Let’s go!

Almond paste with crunchy pieces

Our new almond puree is a dream for all those who love nut purees (link to nut post)! The cream consists of 100% almonds and thus does without additives, sugar or salt. Due to the roasting and the special production process, the puree still tastes wonderfully creamy and full of flavours.

In addition, it is a real protein supplier: 25g of protein per 100g, which supports you in building muscle. In addition, almonds contain a high amount of magnesium, which also ensures optimal muscle function. As a counterpart to calcium, it inhibits the release of this mineral in the muscles and can thus prevent annoying cramps.

Die Crunchy Mandelcreme von Verival eignet sich ideal als Proteinquelle!

Don’t worry, the positive properties of pure almonds also apply to our puree! Roasting makes the nutrients even more concentrated, as water is extracted from the almonds.

What else we love: the little almond pieces! They add a delicious crunchy effect to your porridge.

Linseed – versatile in use

Flax seeds are no longer unknown when it comes to regional superfoods. The small seeds are found in the capsule of the flax or common flax, from which the name is derived.

They contain the highest proportion of unsaturated omega-3 fatty acids among plants. However, these can only be absorbed if the flax seeds are ground. An interesting fact: Nevertheless, whole flax seeds are preferable to ground ones, because the fatty acids decompose relatively quickly after crushing.

Linseed porridge topping
Linseeds are a healthy alternative to chia seeds

Our tip: It is best to reduce the size of the seeds just before eating them to absorb all the healthy oils.

Flax seeds are also recommended as a herbal remedy for constipation. The laxative effect is due to the mucilage in the husk, which begins to swell with water. You should therefore make sure you drink enough water.

Did you know that linseed is also ideal as an egg substitute for vegans? Mix ground flaxseed with water in a ratio of 1:3 and allow to swell briefly. The relatively tasteless mixture binds well and is also full of essential fatty acids.

Pumpkin seeds – the crunchy source of nutrients

Nowadays, pumpkin seeds are a popular, healthy snack. But even earlier, more than 7,500 years ago, people in Mexico were already consuming the small seeds for their positive effects on health. And there are quite a few of them:

For example, pumpkin seeds act as antioxidants, i.e. they protect the body and cells from free radicals and thus prevent inflammation.

They also contain numerous other minerals and vitamins in large quantities. Consequently, they are an ideal source of magnesium, which will reduce your tiredness right at breakfast. And the small seeds also contain a considerable amount of protein, namely 24g per 100g.

To make pumpkin seeds, they are first cut out of the pumpkin and separated from the pulp. After drying, the shell is carefully removed and the pumpkin seeds get their characteristic green colour.

These properties make pumpkin seeds suitable for a healthy oatmeal topping – try it right now!

The delicious recipe

One way you can incorporate toppings already in the muesli is as an ingredient in a homemade granola. Try it out right now!

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Hazelnut-pumpkin seed granola with coconut chips

Homemade and delicious – granola with the brainfood hazelnut and the superfood oatmeal!
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Servings: 3 Portions

Ingredients

  • 150 g Oats
  • 65 g Hazelnuts
  • 25 g Pumpkin seeds
  • 1 tbsp Chia seeds
  • 25 g Oil
  • 20 ml Agave syrup
  • 0,5 tsp Vanilla
  • 25 g Coconut chips

Instructions

  • Preheat the oven (180°C top/bottom heat). Line a baking tray with baking paper. Mix all ingredients except the coconut chips.
  • Spread the mixture evenly on the baking tray. Bake in the hot oven for about 15 minutes until the granola turns golden brown. Remove from the oven and allow to cool completely.
  • Then fold in the coconut chips. Seal the granola airtight and store in a cool place.

Katharina

Alles rund um's Frühstück und Ernährung möchte ich euch mit gut recherchierten und verständlichen Beiträgen näherbringen. In meiner Freizeit findest du mich deshalb auch oft in der Küche, wo ich mich an neuen Gerichten versuche.