Hot cereal, also known as “porridge” and “gruel,” is a favorite breakfast food, especially in cold weather. It is simple to make, easy to flavor, and always satisfying.

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  • Preparation Time

    5 minutes

  • Cooking Time

    10 minutes

  • Difficulty Rating

    1

  • Serves

    2
By TrimDownClub
Total Shares 0

Ingredients

    1. 2 cups / 460 ml water, or organic grass-fed or vegan milk, or 1 cup / 240 ml each
    2. ⅔ cup / 160 ml milled whole cereal grain i.e. wheat, oats, amaranth, brown rice flour
    3. Stevia or monkfruit sweetener (optional)
    4. Additional organic grass-fed or vegan milk (optional)
Topping/flavoring options:
  1. ½-¼ cup / 30-15 gm fresh berries or cut fruit
  2. 1-2 Tbsp. / 9-18 gm raisins, chopped dried fruit, chopped nuts, and/or shredded coconut
  3. ½-¼ tsp. / ⅔-1 gm cinnamon, nutmeg, or allspice
  4. ½-¼ tsp. / 1-2 gm natural vanilla, nut, or fruit extract

Directions

  1. Bring water and/or milk to a boil over medium-high heat.
  2. Gradually add grain, stirring constantly until well blended.
  3. Return to a boil, reduce heat to low, and continue cooking, stirring constantly; simmer uncovered, 2½ minutes or until thickened, stirring frequently.
  4. Cool slightly.
  5. Flavor with sweet spices or natural extracts, as desired.
Top with fruit and/or nuts for added taste and nutrition (½ cup / 120 gr fresh or 2 Tbsp. / 10 gm dried fruit = 1 carb; 2 Tbsp. / 17 gm nuts = 1 protein; 2 Tbsp. / 17 gm coconut or 4 tsp. / 20 ml coconut milk = 1 fat)
  • Serving Size: 1 cup / 250 g
  • Exchanges per Serving: 1 Carb, ⅓ Protein (water base) • 1 Carb, 1⅓ Protein (vegetal milk base) • 2 Carb, ⅔ Protein, 1 Fat (full fat milk base)

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Comments 145

  5. deciple

    O K, Almond milk, A lot of the foods on this food list I don’t have, and I’m short of cash, so I am going to purchase some of it a little at a time and when I can start will have to be later. I’m on a low budget, but i’ll find a way to make it work, and start as soon as I can.
    Thank you!

    • Ossie-Sharon

      Hi, deciple. Absolutely 🙂 Just note that almond milk (unless fortified) has significantly less protein and calcium. We recommend to make up for it with a small unit of a protein food, such as a tablespoon or two of nuts themselves

  8. SuzzieB

    I usually have Scottish oats made with water, then I add about a tablespoon of blueberries, and finally a small pot of Benecol lowering of cholesterol ‘yogurt’. Is this ok to continue with? [My cholesterol has lowered since starting this a year ago.] I look forward to your reply.

  26. Jimjaq1

    One thing I like to have for breakfast is 1/3 cup rolled oats (Trader Joe’s), 1 Tsp. of Chia seeds, 2 Tsp. of milled flax, small handful of mixed raisins, very small amount of shaved toasted almonds, and teaspoon of Honey. If I combine this with a glass of blended oranges (2), blueberries (small handful), and raspberries (same)s (8 oz.), will these counteract each other?

  27. Ossie-Sharon

    Hi, Abbigale. The trouble there is that ready-to-eat oatmeal is processed in a way that may work against your efforts here. It is still better than something that is completely refined, but if you can work in regular grains, it may pay off.

  32. zoelynn

    Way TOO much water for the stovetop directions. Microwaving this oatmeal is a lot easier: use equal amount oatmeal and water. This is my first time using stevia, and ….I like it. I topped with 1/2 a banana and 2 T toasted pecans, YUM!

  35. Ossie-Sharon

    Hi, Tufailbutt. Vegan milk is also known as “non-dairy” and “plant-based” milk, and is available in nearly all grocery stores, though the best selections are generally in health-oriented shops such as Whole Foods Market. You can read more about these milks here – http://www.trimdownclub.com/non-dairy-milks/.
    Monk fruit (also known as lo han guo) is an herb with a very high degree of sweetness but virtually no carbohydrates or calories, and so is used as a non-caloric sweetener.

  43. Ossie-Sharon

    Hi, dena007. Some items are mentioned in articles, but we don’t have a specific list. If you’re interested, there is some evidence that garlic hot pepper, cinnamon, turmeric, and probiotics (i.e. yogurt and kefir with active cultures) may help.

  44. Ossie-Sharon

    Hi, popkeyboard. This recipe is actually rather quick AND you can prepare it the night before for an even quicker reheat in the morning. Cold cereal with milk is also fine, as is bread with a good high-protein spread and fruit. We also have a lot of smoothie recipes (see “Beverages” in the Recipes section) that can be prepared very quickly.

  52. fnmom7

    Cooked 1/2 cup raw oats with large handful of dried cherries and light sprinkle of Browne sugar, boiled about 10 minutes. Added a sprinkle of sea salt and a little butter to 1/2 For my first breakfast along with LG glass water and cup of coffee.used a splendid packet.

  53. Ossie-Sharon

    Hi, Linda48. Many of the options you listed are refined and/or processed, and so no supportive of healthy metabolism or weight management. However, whole grits, corn meal, and whole grain farina that are not “quick” are fine. Some of the grains we recommend are easy to cook, but much richer in nutrition and so good for weight loss.

  55. Ossie-Sharon

    Hi, DynamicDi. We recommend whole steel-cut or even rolled oats over quick. Quick oats are relatively processed, and so have a less favorable effect on the body. If you really don’t have the time to cook whole oats, then do try to avoid the flavored types.

  57. Ossie-Sharon

    Hi, HoneyBee. Sorry, but we actually encourage people not to use those types of products. They are quite processed and can work against your efforts here. Whole grain hot cereals take about 12 minutes to cook – not “instant,” but still not so slow.

  67. Ossie-Sharon

    Hi, Beah1952. Skim milk is fine if it is fortified, and especially if it is organic and pasture-raised. Low-fat milk is a better option, due to fewer additives (skim milk is often stuffed with coloring and texturing agents that can work against your efforts here).

  68. Ossie-Sharon

    Hi, RobertBabcock. Natural sweeteners are definitely encouraged over artificial and even refined ones. Pure maple syrup and raw honey are good, as are coconut sugar and nectar, whole cane juice, and yacon sweetener.

  72. jimkeenan

    can I use the Quaker oats that’s sold in packets named Oat So Simple, some of the pkt have cinnamon mixt in some have fruit, or you can have the pkt with just the oats in.
    I usually have the Quaker Oats as above with a banana and extra blue berry’s in

  76. LornaCox

    Help! Tried this as my first breakfast but the weights don’t add up! 6tbs of oats did NOT weigh 15 grams- more like 1. Tried it with the 6 tbs whole oats but had to add more as it would not thicken. Also says 4 fewer servings- what does this mean in terms of a breakfast portion ? Thanks Lorna

  81. MissWoo

    Hi there,
    I’m starting out for the first time with Trim Down Club. I’m making the porridge and the recipe indicates that this is enough for 4 servings. Since I’m just doing this for myself and wish to make the porridge fresh each morning, do I just divide everything by 4? I tried changing the default servings to ‘2’ but nothing changed on the screen. I clicked on ‘Fewer Servings’ and selected 2 and then the button, ‘change meal servings’ but nothing changed. Thank you for any help you can provide.
    ps. I appreciate the suggestion SheriParisian as to soaking the oats and raisins overnight. Good idea.

  83. lornajane

    alternative (better) method. 3/4 cop oats, add 3/4 cup COLD water then 3/4 cup HOT water (make sure you get them the right way round). Cook 2m 10sec in 650 watt microwave oven. Eat with milk & sweetener to tastle

  86. cuckoo57

    In the UK we have a wonderful natural fruit (NO fructose) sweetener called SWEET FREEDOM – check it out on the Internet. Recommended for diabetics. In Scotland we make porridge with water and a pinch of salt and eat with milk on the side (or cream if you grew up on farm!!) .. but I’ve learned to use cinnamon and Sweet Freedom and add a few chopped dried apricots, cinnamon for blood sugar levels, and no salt for the blood pressure!!

  90. Franj

    Rodaclovis, I am gluten free and use a product called Only Oats. Whole grain, quick cook (not the same as refined instant) free of wheat, rye & barley. The gluten in oats is from cross contamination in the processing. This company, Aveena Foods, Regina, SK, Canada, only processes oats. 1/2 cup oats, 1cup water, 1/2 tsp cinnamon, 90secs in micro, let stand 1min…that’s it! Yummy!

  91. ahschmook

    I don’t eat any of the above. I eat Quinoa as a cereal but not usually for breakfast. You don’t seem to have any alternatives to porridge for someone who is vegetarian, doesn’t eat sugar (including stevia), salt free, no dairy, etc. I only use Hemp milk and that’s not listed anywhere. There are other alternative milks besides Almond and Rice milk. I start the morning with a smoothie that includes a banana (I need the potassium), 8 oz of Hemp Milk, 1/2 teaspoon of Raw Almond Butter, 1 tablespoon of Flax seed Oil, Blueberries and Strawberries. I blend that and drink it down.

  94. KeithSpencer

    in Australia we buy Uncle Toby’s porridge in satches=1/2 cup with 1/2 cup of skim milk topped with 1 tablespoon of dried cranberries sweetened with 1 teaspoon honey. Porridge placed in a bowl with milk and cranberries and cooked in the microwave for 2 minutes. The honey is drissled over after cooking

  96. Ossie-Sharon

    Hi, rhodaclovis. In cases of celiac disease or similarly severe gluten intolerance, it is recommended to avoid oats on a gluten-free diet because of high risk of cross contamination. If that is not your case, then oats can be an alternative to wheat – as can brown rice and quinoa for porridge.

  100. Amopiu

    Thanks for my first ever recipe of porridge. Looks good. I cant wait til I try it. I love porridge anyway, but it’s scary and exciting to be on this journey, thank you and God bless me.

  102. Ossie-Sharon

    Hi, Maurc. With milk, 2% is a good choice, but even more importantly, it is best to choose milk from grass-fed cows – it really makes a difference for your health. The same thing with butter, but it is recommended to limit butter to a bare minimum and choose “good” fats such as olive and certain nut oils (hazelnut, almond, macadamia). If you like sugar, the two main alternatives/types that the program recommends are coconut sugar (tastes a little like brown sugar, no coconut flavor) or xylitol (not a sugar, but a natural no-carb sugar-like compound with no aftertaste and no bad effects on teeth or blood sugar).

  107. maurc

    thank you Ossie. your name pops up wherever i look on this site. i am new and very overwhelmed. I need simple things to start. oatmeal for breakfast is great. i can d.o that. now, lunch. simple, easy to bring to work. almonds for snack. you are so nice to help us all out.

  110. Ossie-Sharon

    General comment:
    The amount of dry cereal has been corrected to 6 tablespoons.
    Responses to other queries:
    Harris: a teaspoon of honey and frozen berries with is fine.
    Harold: instant flavored porridges are generally fine, but do check the label for artificial additives or excessive added sugar (if there are much more than 30 grams of carbohydrates per serving, this may be an indication).
    Yacky: almond and other vegan milks are absolutely fine – just try to find organic, fortified types
    AwayAgain4: Sucron contains the artificial sweetener saccharin, which is not recommended in this program. Monk fruit sweetener is available in the UK (http://www.healthmonthly.co.uk/swanson_pure_lo_han_sweetener_monk_fruit), as is Stevia (http://www.steviasweeteners.co.uk/, http://www.tesco.com/groceries/Product/Details/?id=272063497). Natural yogurt is a fine substitute for milk in this recipe.
    Rieanash: Monk fruit is not the same as raw agave (agave is from a cactus). Agave is less favored, as it has been linked to fatty liver and abnormally elevated blood fats with high use. Monk fruit sweetener is available in health-oriented stores, and online.
    Elranah: Note that as more and more people are going gluten-free and egg-free, you can go through the Menu Planner and choose items that you like, and then seek the gluten-free versions in shops, and read the ingredient labels to eliminate eggs. In health-oriented shops, including large chains such as Whole Foods Market and Trader Joe’s, this is definitely not a problem. As for eliminating sugar and sugar substitutes, the Trim Down Club is definitely designed to encourage this positive step. As for the other items, do take advantage of the Menu Planner to decide what does and does not go in your daily menus.
    JudyRene: It can it be cooked in a microwave, but of course, covered and with much, much reduced cooking time, with breaks to stir.

  112. Mickiefin

    I have 40 grams of porridge in a bowl and completely cover the oats with water then place it in the microwave for 2 minutes and “presto” then i add some cocoa powder – honey and vanilla extract – give it a good thorough mix – very nice – i have never tried it with cinamon so its time to give that a whirl – sounds nice :o)

  126. awayagain4

    I normally use Sucron sweetener. Is this allowed?
    I also use 2 tbsp of 2% natural yogurt instead of milk and cinnamon as a flavourer.

    I haven’t heard of Stevia or monkfruit sweetener. I don’t know if it is available in the UK.

  127. Ronni

    Porrige in the UK is oats, usually rolled oats. I make it with water (love it with rice milk but told that is high GI and as developing type 2 diabetes avoiding it). I have it with fresh or frozen blueberriesor raspberrries or with a little single flower honey (acacia or lime if I can get it).Its delicious and keeps me going all morning. Have it most mornings & is a nice, filling breakfast.

  130. Elranah

    Further to my comment below, I have been finding some substitutes for the ingredients I have mentioned. Some of the recipes I can change on my own, however, some of the recipes may just have too many of the ingredients that I need to change and that will completely change the existing recipe.

  131. Elranah

    I require a gluten free diet. I am also eliminating sugar and sugar substitutes, eggs ( for now), as well as a few other things. The ones I have mentioned are the main ones so I was wondering how you can help me with the menu planning for these issues. Thanks

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