Porridge is a healthy breakfast that is mentioned in the same breath as healthy eating for many because of its positive effects on health.
What should not be missing from a good porridge is a delicious topping. This gives the porridge that certain something extra, ensures a pleasant bite and provides additional nutrients.
With a healthy porridge topping, athletes in particular can integrate even more proteins into their breakfast. With this in mind, we would like to introduce you to three protein-rich and delicious porridge toppings that you won't want to do without!
Topping variety at Verival – discover it right now!
Porridge for breakfast
Porridge is often equated with a simple breakfast. However, this healthy breakfast is completely undeserving of this label!
But let's first take a look at the vitamins and minerals it contains, which have numerous positive effects. With one portion of porridge you can cover a quarter of your daily nutrient requirements.
To be more precise, a bowl contains, for example, 46% of the recommended magnesium intake and 27% of the recommended iron intake. These minerals help to reduce fatigue, so they are particularly important for a healthy breakfast.
What's more, porridge has a satiating effect due to the water-soluble dietary fibers. The beta glucans, a subgroup of dietary fibers, also have other positive effects. For example, they help to lower cholesterol and promote a healthy intestinal flora.
And who wouldn't want to take advantage of such benefits?
Health benefits for female athletes
Oat porridge for breakfast also offers important advantages for athletes. In addition to the fact that it provides long-lasting energy through complex carbohydrates – an important property for having enough strength and motivation for athletic exercises – a warm breakfast also ensures that the nutrients are better absorbed.
How does that work exactly? The cellulose present in the cell walls cannot be broken down by humans; we do not have an enzyme for that. However, heating breaks open the cell walls and the complex sugar can be absorbed.
The essential amino acids that make up proteins also ensure that you can maintain and build muscle. This is because muscle tissue is made up of proteins.
Protein-rich toppings for that extra something
A protein-rich topping is also suitable for an extra portion of protein. In principle, a topping is anything that can be used to further refine the porridge. This could be fresh fruit, nuts, seeds or coconut flakes, etc., depending on your taste.
This colorful garnish adds a touch of variety and looks great. Did you know that the saying “you eat with your eyes first” really applies? Those who present their food attractively enjoy eating more and it tastes better too!
For those who are not yet familiar with our ranking of the most popular porridge toppings, we also recommend taking a look at the varied selection.
Below, we would like to introduce you to three special porridge toppings that are high in protein and taste great all year round. If you want, you can add all the ingredients to your porridge and cook them, or you can garnish your porridge with them. Let's go!
Mande lmus with crunchy pieces
Our new almond butter is a dream come true for anyone who loves nut butters (link to nut post)! The cream is made from 100% almonds and contains no additives, sugar or salt. Thanks to the roasting and the special manufacturing process, the cream still tastes wonderfully creamy and full of flavors.
It is also a real source of protein: 100g contain 25g of protein, which helps you build muscle. Almonds also contain a high amount of magnesium, which is also important for optimal muscle function. As an antagonist of calcium, it inhibits the release of this mineral in the muscles and can thus prevent annoying cramps.
Don't worry, the positive properties of pure almonds also apply to our porridge! Roasting the nuts makes the nutrients even more concentrated because the water is removed from the almonds.
What we also love: the small almond pieces! These provide a deliciously crunchy effect in your porridge.
Find out more about almonds and their benefits!
Flaxseed – versatile
Flax seeds have long since ceased to be an unknown when it comes to regional superfoods. These small seeds are found in the capsule of the flax plant, from which the name is derived.
They contain the highest proportion of unsaturated omega-3 fatty acids among plants. However, these can only be absorbed if the flax seeds are crushed. An interesting fact: Nevertheless, whole flax seeds are preferable to crushed ones, because after crushing, the fatty acids decompose relatively quickly.
Our tip: It's best to grind the seeds just before eating to retain all the healthy oils.
Flaxseeds are also recommended as a herbal home remedy for constipation. The laxative effect is based on the mucilage in the shell, which begins to swell when it comes into contact with water. You should therefore make sure you drink enough water.
Did you know that flaxseed is also ideal as an egg substitute for vegans? To make it, mix 1 part ground flaxseed with 3 parts water and let it swell briefly. The relatively flavorless mixture binds well and is also full of essential fatty acids.
Pumpkin seeds – the crunchy nutrient suppliers
Nowadays, pumpkin seeds are a popular, healthy snack. But even in the distant past, over 7,500 years ago, people in Mexico were already consuming the small seeds for their positive health effects. And there are quite a few:
For example, pumpkin seeds act as an antioxidant, meaning they protect the body and cells from free radicals and thus prevent inflammation.
They also contain numerous other minerals and vitamins in large quantities. Consequently, they are an ideal source of magnesium, which can help reduce fatigue right at breakfast. And a considerable amount of protein, namely 24g per 100g, is also found in the small seeds.
To make pumpkin seeds, they are first cut out of the pumpkin and separated from the pulp. After drying, the shell is carefully removed and the pumpkin seeds get their characteristic green color.
Because of these properties, pumpkin seeds are suitable for a healthy porridge topping – try it right now!
The delicious recipe
One way you can incorporate toppings into your muesli is by adding them to a homemade granola. Try it out right now!
