The oats provide low-glycaemic index complex carbohydrate for sustainable energy, milk for essential protein and minerals (also, research shows that increasing dairy calcium in the diet can decrease the amount of fat absorbed from the diet and leave you feeling fuller for longer), fresh berries for a boost of health-optimising antioxidants and almonds for heart protective monounsaturated fat. Whilst the banana contains potassium to help lower blood pressure and pectin to soothe the gastrointestinal tract, it also gives natural sweetness to the porridge at the same time as contributing to your 5-a-day fruit and vegetable quota.
Ashwagandha has been used in traditional herbal medicine systems for over 2500 years as an energizer, increasing vitality and sense of well-being. It is considered by many to be rejuvenating, balancing and strengthening and could be of value in the treatment of physical fatigue and nervous exhaustion amongst other things.*
Why the honey? Because it's tasty and a little of what you like does you good!
Remember to buy organic wherever possible. The body of evidence showing that organic food is nutritionally superior to conventionally produced food continues to grow. According to the Soil Association's most recent data many studies have found that the levels of vitamins, minerals and micronutrients in organic produce are up to 25% higher (organic milk has even been found on average to be 68% higher in omega-3 essential fatty acids) . In addition to this, they contain fewer contaminants and chemical residues and as far as taste is concerned there is no comparison - organic food bursts with flavour!
Serves 1
- 20g whole porridge oats
- 175ml skimmed milk
- 80g banana, mashed
- ¼ tsp ashwagandha (avoid during pregnancy and breastfeeding)
- 80g berries, fresh or frozen depending on what's available
- 1 tbsp flaked almonds
- 1 tsp honey
Mix the oats and milk together in a small saucepan and bring to the boil. Stir in the banana and ashwagandha and simmer for 3-5 minutes. Serve piled with juicy berries, crunchy nuts and a drizzle of sweet honey.
Compliment with a mug of steaming green tea for immune-boosting and cancer-protective polyphenols or a jasmine infusion to lift spirits and soothe the senses.
In the warmer summer months try it with a simple muesli base (no added sugar) instead of porridge, refreshing, ice cool milk and chopped banana.
Nutritional Information
Each serving contains approximately:
380kcal, 12g protein, 14g fat (1.5g of which are saturates), 54g carbohydrates (37g of which are sugars, mainly from the fruit and milk) and 0.2g salt.
* No contraindications have been established as yet (except not to take during pregnancy or lactation), but further research is required. If in any doubt whatsoever consult your doctor or a qualified medical herbalist.
Resources
Holland B et al, McCance and Widdowson’s The Composition of Foods, (5th edition), The Royal Society of Chemistry, 2001.
Murray M & Pizzorno J, The Encyclopaedia of Healing Foods, Piatkus Books, 2008.
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