Banoffee Porridge
I remember in the depths of my eating disorder, I would hardly ever touch a banana. Even though they most definitely are a fruit, to me, it felt like something sugary and heavy. In diet culture it is often made to believe that they cause sugar spikes, due to their higher carbohydrate and sugar content. People place them alongside foods which cause rapid increase in blood sugar, but in reality they have only a moderate glycemic index. In this post, I hope I can assure you that bananas are far more nutritious and beneficial to our diets and not bad, Paired alongside protein and fat sources, they provide you with a balanced and nourishing breakfast, with an extra boost of potassium.
This porridge recipe is aimed at transforming a typical dessert favourite into a healthy breakfast form, with chocolatey chipped oats, paired alongside potassium rich banana, and a sticky toffee source high in healthy fats.
Ingredients:
Rolled oats
Choice of Milk
Flax seeds
Cinnamon
Vanilla
Date
Banana
Cacao nibs
Greek yoghurt
Nut butter
Maple syrup
Many people may fear the idea of a sweet breakfast, or oats. Diet culture spread across social media may claim it causes a blood sugar rise…this completely normal and a natural process. After any starchy meal, your bodies blood sugar will rise, due to the carbohydrates consumed being broken down to sucrose. This sucrose is what we use for immediate energy, or any excess energy remaining is stored by the muscle and liver cell to expend later. Scientific research shows the benefits of oats, a slow digesting carbohydrate source, rich in betaglucans which promote healthy cholesterol, as well as being fibre rich, aiding our digestion. Our digestive system being a part of our body which may require more love after a long period of starvation or restriction.
Not only are flaxseeds delicious in your oats, adding a thick, creamy texture, they are also rich in plant based omega-3 fatty acids, fibre and protein. Omega-3 is vital for your physical recovery, as replenishing these can support your metabolism. This nutrient is also important in reestablishing neural connections, rebuilding brain tissue, thus helping with your mood regulation. Intake of insoluble fibre from the flax seeds support your gut microbiome, as the insoluble fibres found within act as prebiotics for the “good bacteria” located in our large intestine.
The addition of dates to your oats provide natural sweetness and along with flax, are a great source of fibre, which may reduce constipation symptoms. Furthermore it is worth a mention that these dried fruits are rich in in various vitamins and minerals which support bone health, reducing the risk of osteoporosis (calcium, magnesium and phosphorus)
Cacao nibs are small powerhouses filled with antioxidants and minerals. Like dates they are rich in magnesium and phosphorus, as well as iron and potassium, giving your bones and energy production systems a well needed boost. The flavonoids they contain are beneficial for cognitive function, and not only this, they may aid in improving mood, thanks to the substances phenylalanine and anandamide. These compounds have the potential to boost your mental well-being and focus.
The nut butter you choose will increase your healthy fat intake, and fats are most definitely not to be feared, but prioritised in your diet whilst recovering. They are vital for your mental and brain health, reducing symptoms of anxiety and depression, as well as playing key roles in hormonal balances.
The addition of greek yoghurt provides a creamy texture, as well as upping the protein of your breakfast, helping to fulfil your satiety.
The Process
The first step of the process is to soak the dried dates. I do this for a variety of reasons, mainly for texture but also for digestibility purposes. Soaking them rehydrates them, transforming the day hard texture, into a much softer consistency, so the dates can easily be chopped and added to the oats (in this way they can also be stirred through allowing them to “dissolve” into the mixture). The soaking process also makes them easier to digest, breaking down the harsh fibres so that your small intestine can easily absorb all the nutrients they can provide you with. Lastly, upon regaining more moisture, the dates natural sweetness is enhanced, giving a toffee caramel like taste, which works perfectly in this recipe as we are trying to imitate the rich sweet flavour delivered by a traditional banoffee pie.
I then begin to measure out the rest of the ingredients for the porridge base whilst allowing the dates to soften. The rolled oats, flax seeds, vanilla extract, a pinch of salt and cinnamon (if desired) are added to a pan.
Once that dates have had the time to rehydrate, remove them from the boiling water, and finely chop (almost forming them into a paste).
The chopped dates then get added to the pan, along with your milk of choice, and vanilla extract (or any additional flavourings you may like! Almond extract would also work in this recipe, providing a nutty, rich aroma)
Allow the oats to absorb all the milk, before adding small splashes of water until the oats reach your favoured consistency.
In the mean time, slice the banana into coins, and combine your favourite nut butter and maple syrup to create a “caramel sauce”.
Initially, the sauce may be too thick for a drizzle-able consistency, add a splash of milk to loosen.
Once your oats have almost finished cooking, mix in the cacao nibs, and add a tablespoon of greek yoghurt for a creamy texture.
Lastly, pour the porridge mix into a bowl, and serve along with the chopped banana and pre-made toffee sauce.
You can of course add all of the toppings on all at once, however, I like to serve along side and as I’m eating add pieces of banana and dollops of sauce on top. In that way, I get to enjoy the various flavours in every bite, right to the very end of my bowl of porridge!!
Measurements:
40g rolled oats
1tsp flax seeds
180ml milk
1/2tsp cinnamon
1/2tsp vanilla
2 dried dates
1 heaped tbsp greek yoghurt
1tsp cacao nibs
1 banana
1tbsp nut butter
1tsp maple syrup
Method
Soak your dried dates in boiling water for 15 minutes, allowing them to soften. Remove from the water, and finely chop,
Into a small saucepan, add your oats, flax seeds, cinnamon, chopped dates, milk, vanilla and a pinch of salt if desired
Stir on a low-medium heat. Once your oats have almost fully absorbed the milk, continuously add small amounts of water, until your oats are cooked, and to your desired consistency.
Whilst your oats are cooking, in a bowl, mix your but butter and maple syrup to form your “toffee sauce”. Add a splash of milk to loosen.
When your oats are almost finished cooking, stir through the cacao nibs and greek yoghurt,
Spoon your porridge into a bowl and top with sliced banana, and your toffee sauce