A 5-minute oat porridge recipe for weight loss

Oat porridge
This is our 5-days a week, morning routine for a leaner body. Most of us eat breakfast anyway, why not start the fat-burning process right from the start with this oat porridge?

Whole foods like oats, fruits, nuts, and milk are high in protein, ideal for fat-loss, while steadily release energy all morning long. Our porridge recipe is quick, easy, delicious and ready in a bowl to eat under 5 minutes; heck, you can even take it to go in a travel mug. Once you try it, you may never go back the usual cold milk with cereal.

Choosing Oats — plain, quick oats are an excellent option here as they are cheaper than steel-cut version. Steel cut oats are less processed and contain more micronutrients along with whole fiber. However, if time and cost are considerations, this recipe perfectly fits the quick-oats option. Here, you’ll get enough micronutrients and fiber from the other whole foods such as apple and nuts, therefore cheaper quick oats are an acceptable substitution.

Oat Porridge Recipe


⤑1 cup of quick or steel cut oats
⤑⅓ cup dried apricots, chopped
⤑¹/₂ cup of milk
⤑1 tsp sweetener (optional)
⤑⅓ cup dried cranberries (optional)


Cook oats as per package directions (in water). In a blender, add milk, nuts, and fruit – blend. Add blended mixture to warm cooked oats. Add more milk if needed to further thin out the oats.

Option – top the porridge with some berries or other chopped fruit (i.e. banana) for sweetness and flavor.

This recipe is high in fiber, low in added sugar and empty-processed calories – ideal ingredients for a leaner body. Many of us grew up on milk and cereal breakfast, this option was convenient and acceptable due to children’s overall activity levels. Back in the day, we could easily burn off the empty sugar-filled processed cereal calories. However, kids and adults of today are nowhere as active as they were two decades ago, hence one of the reasons for the obesity epidemic.

Today, we have to be cognitive of the type of calories we consume. Calories are not the enemy and are required to fuel our busy, modern lifestyles. However, we need to transition from simple sugar calories towards sustainable ones—complex carbs. With age, we become less physically active compared to our younger selves—running-around, climbing monkey bars, speeding on bicycles around local streets—we are unable to burn quick sugars as fast and they get stored as glycogen (or fat). Modern lifestyle requires a steady release of energy, the kind that comes from complex carbs found in whole foods such as whole grains, fruits, nuts, and milk. Such foods are digested slowly creating an on-going release of energy and do not peaks nor valleys blood sugar levels.

As for most breakfast cereal boxes, even the “healthy” ones, the second ingredient listed on any carton is sugar, be it in one or other chemical name variant—dextrose, fructose, glucose, corn syrup and so on. Furthermore, breakfast cereals are highly processed, removing most if not all, essential nutrients like amino acids, fiber, vitamins, and minerals. Stated nutrition facts on side of the box for protein, fiber, vitamins, and minerals are added back into the product—these synthetic nutrients don’t carry the same health benefits as naturally occurring counterparts.
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