Ahhh finally the nip of Autumn is in the air! People have started sniffling, and your doona is your new best friend.

But the best way to keep warm this season is with a bowl of steaming creamy porridge, soothing with the aromas of cinnamon , vanilla and cloves and finished with caramel sweetness and crisp toasted coconut or the crunch of nuts.

It would be hard to find a more nutritious breakfast – whole grain oats, the goodness of milk, add some fruit to boost your vitamins and nuts or chia for those good fats, and extra protein and fibre.

Oats are considered a “superfood” – rich with beta-glucan fibre which has been shown to reduce cholesterol and is more filling than other types of fibre. Research has found that eating an extra 14 grams of fiber each day may decrease your calorie intake by up to 10%. Oats are low GI – resulting in steadier blood sugar levels and better concentration throughout your morning. They also contain protein, vitamins and antioxidants – thought to protect against cancer. Did I mention the cardiovascular benefits and how they reduce the risk of developing diabetes? And those sniffling friends of yours – do they know oats have immune boosting properties?

Porridge is a cheap, easy and quick breakfast to serve to the family – and with a huge range of toppings and variations on my basic recipe, this feels-indulgent-but-is-super-healthy dish will never get old.

Let the kids sprinkle some of their favourite cereal on top, make a porridge “face” with raisins for eyes, a banana nose and maple syrup smile, and enjoy watching them stir the pot.

Goldilocks knew she was onto a good thing!

Basic Porridge Recipe

(serves 2)

1 cup rolled oats

2 cups milk, almond or soy milk

BANANA OPTION a good drizzle of honey, cinnamon, 1 mashed banana OR 1 peeled grated pear OR 1 grated apple

BERRY OPTION ½ frozen berries , 2 tbl strawberry jam, ½ tsp vanilla essence

Place oats, milk and either one of your OPTION ingredients in a small saucepan. Bring to the boil, then turn down to a simmer and cook for 10 minutes, stirring occasionally. Add toppings, and enjoy!

Variations

Different Grains: Barley or quinoa/quinoa flakes or steel cut oats

Chai Porridge: Use ground cloves, nutmeg, allspice, cinnamon, ginger

Chocolate Porridge: 1.5 tbl cocoa and 1 tbl LSA

Nutty Porridge: Flaked toasted almonds, pecans and maple syrup

Coconut Porridge: Use half milk and half coconut milk, and add 1/3 cup shredded coconut toasted on the stove for 5 minutes

Muesli Porridge : 2 tbl chia seeds and granola OR Kelloggs Cereal Toppers

Seed Porridge : Add trail mix or toasted mix sesame, sunflower, pumpkin seeds

Fruity Porridge: add some stewed or tinned fruit, or chopped dried fruit (dates, raisins, cranberries). To make a quick compote, soak dried apricots, prunes or peaches in boiling water for 5 minutes.

Fudge Porridge: Add some chocolate chips and 1 tbl peanut butter

Traditional Porridge: Sprinkle some brown sugar

Indulgent Porridge: Toasted hazelnuts, raspberries and grated chocolate