The Sol Journal

Serves: 4
Time: 5 minutes

It’s that time again where the mornings are fresh and our bodies are calling for a warm and nourishing start to the day. Spices have been used throughout traditional medicine for centuries for their health-boosting properties. They are combined in this porridge with almonds and oats for a complete protein, and fresh orange and orange zest for your vitamin C hit. You are going to love this anti-inflammatory, immune boosting, anti-oxidising and seriously tasty combo! As always, remember a recipe is just a guide so use your taste and intuition to be creative with the recipe below and create the perfect porridge for you.

Ingredient Highlight

Orange & Orange Zest

As we head into winter we look for things that can support our immune health, and oranges and their potent skin is a great place to start. Rich in vitamin C – a powerful antioxidant that protects cells by neutralising harmful free radicals – oranges can help boost the immune system to support the body to deal with viruses and infections such as the common cold and flu. Often discarded, the orange peel contains even higher levels of Vitamin C as well as other vitamins and minerals, so with it’s delicious tangy flavour it’s a great addition to your meal.

Oats

The humble oat is often overlooked for it’s health giving properties. Compared to other grains, this wholegrain is a well-balanced source of fibre, carbohydrates, proteins and fats. An important role of oats in the diet is from the soluble fibre they contain. The soluble fibre from oats can help with cholesterol levels, regulate blood sugar and insulin levels, provide a feeling of fullness, and support good bacteria in the gut. Oats are also a great source of a variety of vitamins and minerals.

Almonds

As well as creating a complete protein in combination with the oats, almonds also bring their own unique benefits to the mix. Some of the power players in almonds include vitamin E, magnesium, manganese, and healthy fats.

Turmeric

The main active ingredient in Turmeric is curcumin – a powerful anti-inflammatory and antioxidant. Beneficial for immune health and general wellbeing, curcumin is also thought to help in the prevention of heart disease, cancer, alzheimers, and many other chronic ailments. It is also thought to provide pain relief, boost skin health, reduce depression and assist with liver detoxification.

Ginger

Contains Gingerol (a substance with powerful medicinal properties), another powerful anti-inflammatory and antioxidant. In addition it can help fight the flu and common cold, supports healthy digestion, reduces nausea, soothes muscular pain and pain caused by inflammation, helps to regulate blood sugar and support cardiovascular health. In general it’s a go to for all round wellbeing.

Cinnamon

Cinnamon is another delicious and powerful spice that has been used medicinally around the world for thousands of years. As well as having many of the anti-inflammatory and antioxidising benefits of ginger and turmeric as mentioned above cinnamon has also been found to be beneficial against pathogenic bacteria and fungi. It may also play a supportive role in diabetes with its ability to regulate blood sugar levels.

Ingredients

1 cup oats
1 cup almond milk
1 cup water (may need more depending on desired consistency)
1/2 tbsp coconut oil
1/2 tbsp grated ginger root
1/2 tbsp grated turmeric root (or 1/2 tsp turmeric powder)
1 tsp ground ginger
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
1/2 cup chopped dates
2 tsp honey
1 orange, zest and inner fruit
1/4 cup slivered almonds
1/2 cup coconut yoghurt (optional

Method

1. Place coconut oil, grated ginger, grated turmeric, ground ginger, cinnamon and nutmeg into a saucepan on a medium heat for a minute or so stirring.
2. Add in oats, almond milk and water and bring to a boil while stirring. Reduce to a simmer, adding more water if necessary. Add in dates.
3. Leave to simmer until it has reached your desired consistency then stir through orange zest and honey.
4. Serve with coconut yoghurt, slivered almonds and the fresh orange inner fruit.