The basic porridge recipe recommends about 50 grams of oats per serving of porridge. Porridge has become the ultimate trendy breakfast in recent years. It is eaten by all kinds of people – whether you are someone who does a lot of sports or just wants to start the day healthier.
Oats are the local superfood and can help you to feel more energetic just by having them for breakfast! For one portion of porridge, you need 50 grams of oats. They contain lots of complex carbohydrates, vegetable proteins and numerous minerals, as well as the important omega-3 fatty acids. This is another reason why oats are so healthy – and you can get it all in just a few minutes in the morning! We recommend 50 grams of oats, but how much porridge you actually eat is up to you and how hungry you are.
Discover the world of Verival porridge here
How many grams of oats are needed for one portion of porridge?
There are so many different ways to incorporate oats into your diet. As already mentioned, you need about 50 grams of oats for one portion of porridge. But how many oats should you actually eat per day?
Oats can help you in so many ways: whether you want to lose weight, get rid of stomach problems or improve the health of your skin, hair and nails – oats have a positive effect on all of these.
You should consume 30 grams of dietary fiber a day. Oats contain 10 grams of fiber per 100 grams. Depending on how hungry you are, you can incorporate 50-100 grams into your breakfast. Paired with various toppings such as nuts, seeds and fruits, you can easily reach the recommended amount of fiber. At the Verival online shop, you can order the appropriate porridge.
The basic porridge recipe
If you want to take care of yourself in the morning and start the day healthily, there is no getting around oats. Whether with or without healthy toppings is up to your preferences. To help you avoid making mistakes when it comes to porridge, we have summarised our basic recipe for you here.
How much porridge should you eat for breakfast?
We have already mentioned that oats are tasty and healthy. But how much porridge should you eat for breakfast before it becomes unhealthy?
Basically, there is no such thing as “too much”. In any case, you should base your intake on your hunger and your goals. Do you want to lose weight? Then you should eat fewer grams of oatmeal. But if you want to build muscle, a good portion of porridge in the morning certainly won't hurt.
The maximum amount of oats you can eat per day is 250-300 grams (spread over several portions). 100 grams of porridge contains 350 calories, but it should still be no problem to lose weight if you also watch your diet and include lean fish or meat as well as lots of fresh fruit and vegetables in your daily plan.
The recommended amount of fiber for women and men is 30 grams per day. With 300 grams of oats, this requirement would already be covered. But be careful: too much fiber is unhealthy and can lead to inflammation and other ailments.
We recommend a quantity of about 50 grams for breakfast. Together with delicious toppings, this amount is perfect for a healthy start to the day. It will also keep you full for longer and reduce cravings.
Can I lose weight with porridge?
The short answer is yes, you can! The longer answer will give you more insights into why losing weight with oats is actually healthy.
The porridge diet is still relatively unknown, but it is also extremely effective. It is not a classic diet where you go hungry to get the desired results.
The porridge diet is not about eating porridge all day either. It is primarily about using porridge as a low-calorie and nutrient-rich start to the day. With a calorie-restricted diet, you will lose weight even with a low oat intake. This works because oats keep you full for a long time and prevent cravings. With its many fibers, it also helps your digestion.
However, your lifestyle is important for any kind of diet. Exercise helps enormously! When your body is in motion, your basal metabolic rate increases and you lose weight faster and more sustainably. Diets help you, but sports and exercise are essential for healthy weight loss.
How many grams are in one tablespoon of porridge?
If you've ever read recipes, you've probably come across the unit tablespoon. You often see the famous “Tbsp” as a measure of quantity – but how much oatmeal is in a tablespoon?
There are about 10 grams of porridge in a tablespoon. That's why many recipes call for 4-6 tablespoons so you can get the most out of your morning porridge. This amount is also enough to keep you full for a long time.
It's especially beneficial to start with porridge at breakfast. The almost endless amount of vitamins and nutrients is impressive – that's why oats are called the local superfood. Vitamins B1, B2, B3, B6, folic acid, vitamin E, as well as magnesium, iron, zinc, potassium, calcium and phosphorus make oats probably the healthiest breakfast. Paired with fresh fruit, seeds and nuts, oats are probably in a class of their own.
Which oats are best for my breakfast?
There are different types of oats too. You may be a little skeptical at this point, because how can oats differ from one another? There are many different types of oats, because it's a long way from the field to your breakfast plate. Find out which oats are best for your porridge.
We are all familiar with the classic oats. There is a distinction to be made here: there are wholegrain and soft oats. The oat grain is rolled out to create its typical flat shape.
Then there is the nutty-aromatic oat meal, in which the grain is not pressed but only ground. Oat meal has to be soaked for longer. But the wait is definitely worth it!
Oat bran is the fiber high-flyer. It consists only of the outer layers and the germ of the oat grain. This makes it a real nutrient bomb.
Delicious instant oats are oat flakes that have been ground into a fine flour and then pressed into oat flake form. They are characterized by the fact that they dissolve immediately on contact with liquid. They are therefore perfect for shakes or for children and babies.
What are the alternatives to oat flakes?
There are plenty of alternatives to oats. If you don't like the taste or would rather do without oats for other reasons, you don't have to despair. Whether rice flakes, kamut flakes, quinoa, millet flakes or hemp seeds, they all have many health benefits!
These alternatives are also perfect for adding variety to your daily porridge. Whether you're looking for carbohydrates, healthy fats, vitamins or proteins, there's something for everyone. As everyone knows, variety is part of every healthy diet. So why not enjoy delicious millet flakes in the morning?
Conclusion
Oats are the local superfood and should, if possible, be eaten generously at breakfast. 50-60 grams is the perfect amount to satisfy your morning hunger and stay full for a long time. Oats have many health benefits and can even be used for weight loss diets.
If you fancy having porridge, we at Verival have the perfect and most delicious recipes for you. Because: porridge on its own might sometimes be too boring, but with toppings and a pinch of variety, you're sure not to get bored with the superfood oats.
Breakfast recipe: Low-calorie slimming porridge (sugar-free)
Simple, classic porridge recipe for losing weight. Garnish your porridge with the right toppings and you have a dreamy, healthy oatmeal that will help you lose weight.
Preparation time: 3 min.
Steep porridge: 3 min.
Total time: 6 min.
Servings: 1 serving
Calories: 200 kcal
Ingredients
- 50 g rolled oats
- 1 pinch of salt
- 130 ml water
- Optional: healthy toppings such as berries (like blueberries), chia seeds, flax seeds, healthy oils, fresh fruits or dried fruits (like apricots or prunes). Note: dried fruits contain a lot of calories.
Preparation
- Heat the water (for example in a kettle)
- Put the oats with a pinch of salt in a bowl
- Pour the boiling water into the bowl
- Stir the porridge well until it has a creamy consistency
- Decorate it with your toppings.
Nutritional information
Calories: 200 kcal
Basic recipe – Vegan porridge recipe with no added sugar, made in the microwave
Preparation time 1 min
Cook Time 3 min.
Total Time 4 min.
Calories: 300 kcal
Ingredients
- 50 g Verival Porridge
- 250 ml water or 250 ml milk of plant origin (almond milk, oat milk, rice milk, spelt milk, etc.)
- 1 pinch of cinnamon
Preparation
- You don't need much to prepare your sugar-free breakfast porridge in the microwave. This basic porridge recipe makes it quick and easy. Simply put 50 g of oats in a microwave-safe bowl with 250 ml of plant-based milk. If you're making it for just one person, you can use a fairly small bowl. If you want to prepare porridge for several people, then choose a larger cooking vessel.
- Then put your porridge in the microwave on a medium setting for 1.5 minutes. You can also try it on the highest setting. You can find the best approach for each device yourself. Then briefly remove the bowl from the microwave and stir the porridge briefly until it has a creamy consistency.
- Then put the oatmeal porridge back in the microwave for another 1.5 minutes and your microwave porridge is ready in 3 minutes.
- If you like, you can now add the toppings of your choice (e.g. blueberries, other fresh fruit, chia or flax seeds, nuts (walnuts, etc.), grated coconut or chocolate, a little agave syrup as a sweetener or a dollop of vegan nut butter) after stirring.
Nutritional information
Calories: 300 kcal
Breakfast Recipe: Low Calorie Weight Loss Porridge (Sugar Free)
Ingredients
- 50 g oatmeal
- 1 pinch of salt
- 130 ml water
- To taste: Healthy toppings e.g. berries (such as blueberries), chia seeds, flax seeds, healthy oils, fresh fruits or dried fruits (such as apricots or plums) Attention: dried fruits contain many calories
Preparation
-
Heat the water (for example in a kettle)
-
Put the oatmeal in a bowl with the pinch of salt
-
Pour the boiling water into the bowl
-
Stir the porridge well until it reaches a creamy consistency
-
Decorate it with your toppings
Nutritional values
Basic recipe – Vegan porridge recipe without added sugar from the microwave
Ingredients
- 50 g Verival Porridge
- 250 ml water or 250 ml milk of plant origin (almond milk, oat milk, rice milk, spelt milk,...)
- 1 pinch of cinnamon
Preparation
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It doesn't take much to prepare your sugar-free breakfast porridge in the microwave. Done quickly with this porridge basic recipe. All you have to do is add 50g of oatmeal with 250ml of plant drink to a microwave-safe bowl. It is enough for one person if you use a fairly small pot. If you want to prepare porridge for several people, choose the cookware accordingly larger.
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Then put your porridge in the microwave at medium setting for 1.5 minutes. You can also try with the highest level. Here you can find out the best course of action, depending on the device. Then take the bowl briefly out of the microwave and stir the oatmeal briefly until it has a creamy consistency.
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Then place the porridge of oatmeal in the microwave for another 1.5 minutes and your porridge will be ready from the microwave in 3 minutes.
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If you want, you can now add toppings of your choice after stirring (e.g. blueberries, other fresh fruit, chia seeds or flax seeds, nuts (walnuts,...) but also grated coconut or chocolate, a little agave syrup as a sweetener or a splash of vegan nutmeg to your oatmeal).
