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  • Writer's pictureGee Gahir

3 in 1 Breakfast Porridge Recipe

Updated: Dec 15, 2021

Link to video on Youtube:

Whilst skipping breakfast, eating on the go, and sustaining energy levels using caffeine may seem to offer short-term benefits, the long-term consequences can be detrimental to your health.

The Research

Skipping breakfast has been associated with a 27% increased risk of heart disease, a 21% higher risk of type 2 diabetes in men, and a 20% higher risk of type 2 diabetes in women. Eating dinner late increases the risk of obesity, diabetes, and cardiovascular disease - think about it - the only activity after a long day at work and heavy meal at night is sleep.

Researchers from the University of Surrey and University of Aberdeen are halfway through research looking into the mechanisms behind how the time we eat influences body weight. Early findings suggest that a bigger breakfast is beneficial to weight control.

There is some truth behind the saying, 'Breakfast is the most important meal of the day'.

Creating health begins in the morning, take time to 'eat breakfast like a king ( or Queen!)' and reduce the portion sizes throughout the day - not only does it help maintain steady blood sugar and sustained energy release throughout the day, it also aids digestion and helps achieve weight loss goals effortlessly.

Rethink how to create sustained energy to serve health in the long-term

One of the best ways of creating health is understanding the body clock.

The human body energy clock is used by traditional, Ayurvedic, Taoist, and naturopathic mind-body practices for centuries, and relies upon attuning lifestyle according to circadian rhythms to help achieve and maintain health. It suggests every organ has an optimum time to function and carry out a particular function. Learning to cultivate a lifestyle within these parameters we experience an effortless happier state of being.

For example, the best time to 'break the fast' is between 7-9 am. Consuming a balanced meal consisting of protein, healthy fat, and fiber at this time of day will ensure our mind and body are fuelled with sustained energy to optimise our performance (9-11 am).

Eating lunch away from the desk is equally important to help digest and assimilate, and also allows for meaningful conversations with friends and work colleagues, creativity, and connection. Fatigue around 3 pm signals dehydration and adrenal exhaustion (are you overworked? this is a good indicator of stress). It is an ideal time to hydrate or take a 20min power nap with some Yoga Nidra or autogenic relaxation. If you are feeling peckish between 7-9 pm and often seek comfort food, it relates to the emotional body - are you feeling nourished and loved? The most essential sleep that serves our body and mind is between 11 pm- 5 am.

Take a look at the body clock and map your daily routine and activity, measure your energy and see where you can begin to make a few changes to help return balance and vitality.

Remember 80% of breakfast is required to fuel the brain, hence why macronutrients such as protein, wholegrain, and good fats are essential. Ideally, you can eat anything for breakfast. Avoid cereals, as easy as it may be to grab and go, cereals are processed and often contain hidden sugars, despite being 'fortified' they offer little nutritional value and induce an artificial energy spike followed by an energy crash that can materialise as mood swings or fatigue (in children and adults) around 10 - 11 am.

Seasonal choices are the best. Try my wholesome hearty winter breakfast porridge recipe and notice the difference it makes to your wellbeing.

Three in one recipe Oat bars, Porridge Oats and Smoothie :)

Suitable for: Vegan, Vegetarian, Gluten-Free.

Makes 3 servings |(or 2 generous servings!)


  • Oatmeal and Oats (optional use Quinoa Flakes) or a mixture of both!

  • Butter, ghee, or coconut butter

  • Melon seeds ('mugz') - optional

  • Fennel seeds (great for fueling the digestive fire)

  • Nuts (almonds, walnuts)

  • Dry Fruit (dates, apricots, sultanas, cranberry, mulberry, figs)

  • Fresh seasonal fruit (grated or diced apple, pear or fruit of your choice)

  • Water or milk of your choice

  • Optional maple syrup, flaked coconut, or honey

  • Cinnamon or blueberries (to garnish!)

Watch the video!


  • Heat butter (or coconut) in stainless steel or ceramic pan

  • Add fennel seeds and melon seeds until they 'pop'

  • Add Oats (4 scoops) or Quinoa, gently stir until golden

Recipe 1: Hearty Oat Breakfast Bars

Blend the ingredients together and place them on a baking tray or flat glass dish. Add cinnamon and maple syrup if desired. Store in the fridge for up to 3-4days. Great as a snack!

Recipe 2: Winter Oat 'Queenie' Porridge

Continue stirring the ingredients together, gently add hot water until you achieve a consistency you like.

Serve in a bowl, garnish with cinnamon, berries, maple syrup, or enjoy the natural infusion.


Recipe 3: Winter Porridge Smoothie

If breakfast is challenging, and you struggle with loss of appetite, plum stone (tightness in the throat, difficulty swallowing) or anxiety, try making a smoothie with the porridge. Pour the mixture into a blender and liquidize.

Avoid adding frozen fruits or ice to the recipe in winter as this does not support spleen/stomach health energetically.

Porridge is traditionally eaten with some chai tea.

More vegetarian, vegan, gluten-free and blood sugar stabilising Breakfast recipes to follow!

  • Masala chai

  • Classic Savoury Porridge

  • High protein chickpea savoury pancakes

  • Kichadi (Kicharee or Breakfast congee)

As an Amazon Associate I earn from qualifying purchases. Some of my links below are affiliate links, which means if you click through and make a purchase, I'll receive a small commission. It does not affect the price you pay.


Glass saucepans:

Glass teapot with strainer set:

Pestle and mortar:

Heart chopping board:

Distilled water set:

Stainless steel pan:

Cardamoms green:

Cardamoms black:

Black tea Assam:

Black tea Ceylon:

Working with Gee Gahir, a Pioneer of holistic wellbeing services within the NHS, and Co-founder of Wellbeing Wizards, a podcast platform that provides insights into transforming wellbeing, Gee is an accredited EMCC intuitive lifestyle coach providing preventative naturopathic mind-body-space solutions to facilitate vibrant health and balanced lifestyles.

Connect with Gee to arrange a personalised coaching experience.

Research & Resources

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information.


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