Can you agree with the following: The colder the temperatures outside, the more you look forward to a warm meal? Most people feel the same way, because food can warm us from the inside. In this article you can find out exactly what the benefits of a warm breakfast are and what a healthy breakfast in winter can look like.

How does the body work in the cold?

Before we look at the benefits of a warm first meal, it is important to understand how the body reacts to cold and what changes.

Basically, one of the important tasks is to keep the core temperature of the body, i.e. the temperature of the centre of the body, constant at about 37 degrees. In summer, the body must therefore cool down, which is noticeable through sweating. In winter, it must be ensured that the heat remains in the body. The shivering of the muscles helps to produce heat. To do this well, you need energy in the form of food.

So, if you are already eating a warm meal, the body does not need to expend extra energy to warm the food to “operating temperature“, so to speak.

Sport im Herbst - auch hier muss der Körper die Temperatur ausgleichen
Sport in autumn – here too the body has to compensate for the temperature

Autumn and winter often mean cold season for most people. However, this does not have anything to do with the cold per se. However, cold air is drier and thus offers ideal conditions for viruses to spread quickly. In addition, the body is less well supplied with blood when it is cold than when it is warm. This also means that fewer immune cells move in the body and it becomes more difficult to catch viruses.

Therefore, it is even more important to counteract this with the right diet and to strengthen the immune system!

The benefits of a warm breakfast

Now that you know about the changes in the body, let’s take a closer look at how you can optimally support your body with a warm meal.

So kann ein warmes Frühstück ausschauen: Porridge, Waffeln und Tee.
This is what a hot breakfast can look like!

For example, Traditional Chinese Medicine, or TCM for short, recommends a warm breakfast all year round! According to the teachings, there is a so-called organ clock, whereby each organ has its active and resting times. Since the stomach and spleen are in a peak phase from 7-11 am, the digestion process should be started here. This is best done with a warm breakfast: the body has to expend less energy or strength for digestion and the life energy is increased.

And regardless of whether it is summer or winter, it is generally true that some foods can also be better absorbed in warm form or cooked or boiled. This is because the cellulose present in the cell walls of plants cannot be broken down by humans. When heated, however, the cell walls break down and the multiple sugars can be absorbed.

Nutrition in winter

You may now be asking yourself: What can I eat for breakfast that is warm? Well, basically there are no restrictions – the main thing is that your food is prepared warm. Dishes can be, for example, egg dish or generally dishes with eggs, waffles or toast – just to name a few examples.

However, you should pay attention to one thing: Is your hot breakfast healthy? Many hot breakfast ideas actually meet the criteria and are therefore ideal for your body in winter, but often contain too much sugar or cholesterol. Verival offers you a healthy alternative: oatmeal for breakfast!

Have a warm breakfast with Verival

Porridge mit leckeren Toppings eignet sich perfekt als warmes Frühstück!
Porridge with delicious toppings is perfect for a hot breakfast

Oat flakes as a basic ingredient allow you to have a warm and, above all, healthy breakfast. Prepared as a delicious porridge, your first meal of the day is ready in just a few minutes. Simply pour hot water or (vegetable) milk over it and let it steep for a short while – and you’re ready to enjoy your warm porridge.

But back to oats, after all, the grain contains a lot of vitamins and minerals that support you optimally, especially when it gets colder again. One bowl of porridge already provides ¼ of all the vitamins and minerals you need.

For example, 1 portion of porridge contains 34% of your daily requirement of zinc, 27% of iron and 38% of copper. All three minerals ensure a well-functioning immune system.

Among other things, zinc helps in the formation of certain cells that are necessary for the immune defence. Iron is found in numerous functions in the body. For example, it binds oxygen in the red blood cells (haemoglobin) and thus provides a large part of the oxygen supply. Copper supports a part of the white blood cells, which are used for immune defence. Your body also uses this trace element to fight off bacteria.

Delicious, warm breakfast ideas

As promised, we’d like to share with you our four easy breakfast ideas to spice up your porridge. Get inspired below and discover the variety of warm porridge in winter!

Carrot or pumpkin?

Vegetables in porridge – that can’t be good? You thought wrong! Whether carrots, pumpkin or courgettes, vegetables can enhance porridge and make it even creamier.

For autumn, we can recommend our Pumpkin Spice Porridge recipe. It’s not difficult to prepare and the result is even better!

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Pumpkin Spice Porridge

Start the autumn with a warm porridge! This is how you can have a nutritious breakfast in the cold season.
Total Time25 mins
Servings: 2


  • 80 g Verival Classic Porridge optional oat flakes
  • 300 ml Plant milk
  • 100 ml water
  • 2 teaspoon Pumpkin Spice flavoring
  • 1/2 Hokkaido pumpkin
  • 1 Handful almonds
  • 1/2 apple optional
  • Agave syrup optional

Pumpkin Spice flavoring

  • 3 tbsp cinnamon
  • 2 teaspoon ginger
  • 1 1/2 teaspoon Allspice
  • 2 teaspoon muscat
  • 1 teaspoon carnations


  • To begin, divide the pumpkin in half, remove the seeds and then cut it into small cubes. Then boil them in a pot for about 10 minutes until soft. 
  • In the meantime, bring the oat flakes to a simmer with the oat drink and water. If necessary, you can add more oat drink or water – depending on how creamy you want your porridge to be. 
  • After the pumpkin is cooked until soft, drain it and puree it finely with a blender or in a stand mixer.
  • Then mix the pumpkin puree with the porridge and season the mixture with Pumpkin Spice. 
  • As a topping, you can garnish your porridge with apple slices and chopped almonds. Tip: If you toast the chopped almonds in a pan beforehand, your porridge will taste even better! 
  • Optionally, you can sweeten your porridge with honey, agave syrup or maple syrup.
  • Ready – Bon appétit! 

You can also add courgette or carrots to your porridge. Bring water or milk to the boil, stir in Classic Porridge and grated carrots or courgettes and simmer briefly. Since carrots are in season in winter, we recommend using them.

Warm winter fruit

Our next idea is a simple, warm porridge topping. You’ll need either apples or pears – both fruits that are easy to get in winter.

Cut your favourite fruit into small pieces and fry them in a pan in a little coconut oil until the pieces are soft. If you like, you can also add chopped nuts of your choice and fry them. Then add some honey and caramelise briefly. Make sure you do this over a low heat. If you like, you can add some cinnamon to your fruit and nut mixture.

Porridge spice

Gemahlener Zimt eignet sich hervorragend als Topping im Porridge
Ground cinnamon is great as a topping in porridge

Another way to spice up your porridge is with spices. The following extra ingredients taste especially good when it gets colder again:

  • Cinnamon
  • Vanilla
  • Cardamom
  • Nutmeg
  • Turmeric
  • Cloves
  • Tonka Bean
  • Pumpkin Spice
  • Zest of a grated lemon or orange

Would you like something sour?

For those who prefer a savoury breakfast, Verival also offers two sour porridges. The pumpkin-tomato or broccoli flavours will also convince fans of sweet breakfasts and allow you to try something new.


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.