Healing Ginger & Oat Porridge

Ingredients

Base:

• 1 cup rolled oats (gluten-free if needed)
• 2½ cups plant-based milk (oat or almond work well)
• 1 tablespoon fresh ginger, finely grated
• 1 teaspoon ground cinnamon
• ¼ teaspoon ground cardamom
• 1 tablespoon slippery elm powder (optional but highly beneficial)
• 1 tablespoon ground flaxseed
• 1 teaspoon vanilla extract
• 1 small ripe banana, mashed
• Pinch of sea salt

Optional Toppings:

• ½ ripe banana, sliced
• 2 tablespoons unsweetened applesauce
• 1 tablespoon almond butter
• ¼ cup blueberries (low-acid berry option)

Instructions:

1. In a medium saucepan, combine the rolled oats, plant milk, grated ginger, cinnamon, cardamom, and salt. Bring to a gentle simmer over medium-low heat.
2. Reduce heat to low and cook for about 10-12 minutes, stirring occasionally to prevent sticking, until the oats are tender and the mixture has thickened to your desired consistency.
3. Remove from heat and stir in the mashed banana, ground flaxseed, slippery elm powder (if using), and vanilla extract. The mixture will continue to thicken as it sits.
4. Cover and let rest for 2-3 minutes to allow the slippery elm and flaxseed to develop their soothing gel-like properties.
5. Transfer to a bowl and add your chosen gentle toppings.

Nutritional Breakdown per serving (entire recipe with minimal toppings):

Calories: 460 kcal

Macronutrients:

Protein: 12g

Carbohydrates: 75g

- Dietary Fiber: 14g

- Sugars: 20g

Fat: 14g

- Saturated Fat: 1.5g

- Monounsaturated Fat: 4g

- Polyunsaturated Fat: 7g

- Omega-3 Fatty Acids: 3.2g

Micronutrients:

- Magnesium: 160mg (38% DV)

- Manganese: 3.2mg (139% DV)

- Iron: 4.1mg (23% DV)

- Zinc: 3.2mg (29% DV)

- Potassium: 680mg (14% DV)

- Calcium: 350mg (27% DV)

- Vitamin B1 (Thiamin): 0.5mg (42% DV)

- Vitamin B6: 0.4mg (24% DV)

- Folate: 80μg (20% DV)

- Vitamin E: 2.5mg (17% DV)

*Values are approximate and based on using almond milk. Percentages based on a 2,000 calorie diet.

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