TO DO

• make POorübeRRIDGE once complete
• Source 2–3kg of GF oats

Actual buying quantities

• £ 3 x 25g oats

Recipe Introduction

This recipe is a cheap, convenient, nutritious food based on the principle that the cheapest way to achieve a full macronutrient profile, with an effective balance of essential amino acids & essential fatty acids, is to base diet on oats, pea protein powder & a blend of olive, safflower & flaxseed oils with butter/coconut oil.

Rules

• 30% protein
• 30% fat
• 40% carbs

Grain priority order:

• 1. oats
• 1. quinoa flakes
• 1. buckwheat flakes

Allergies/diets to cater for

• vegan (14)
• gluten (9)
• cashew nuts (2)
• pistachios (2)
• sugar (2)
• dairy (2)
• lactose (2)
• low GI (1)
• celery (1)
• cinnamon (1)
• camomile (1)
• linden / lime (1)
• brazil nuts (1)
• macadamia nuts (1)
• avocado (1)
• garlic (1)
• almond milk (1)
• peanuts (1)
• hazelnuts (1)
• walnuts (1)
• sunflower seeds (1)
• pumpkin seeds (1)
• pine nuts (1)
• lentils (1)

Porridge budget: £300

Clearspring

EMOTICON KEY

• Recommendations (in dummy/calculator recipes)
  • 🌟 = ingredient approved as the top choice for nutrition, value, convenience & taste
  • ⭐️ = ingredient approved as good value & worthwhile
  • ❌ = not recommended
• Æsthetics
  • 👅 = taste
  • 🌈 = colour
• Nutrients
  • 🍖 = primary protein-source
  • ⛄️ = primary fat-source
  • 🍠 = primary carb-source
  • 🐚 = primary mineral-source
  • 🍋 = primary vitamin-source
• Cost
  • 💎 = higher quality/cost option
  • 💸 = lower quality/cost option
• Dietary Requirements
  • 🌱 = vegan
  • 🍳 = vegetarian
  • 🐟 = pescatarian
  • 🐄 = not suitable for pescatarians
  • 🍞 = contains gluten
  • 🍼 = contains dairy
  • 🌾 = contains grains
  • 🌰 = contains nuts
  • 🍬 = high in sugar
  • 🍃 = organic/bio
  • ☠ = non-organic/bio
• Special Properties
  • ☕️ = stimulant
  • 💉 = spikes insulin
  • 💊 = nootropic
  • 🍄 = psychoactive

Inspiration Products

Clearspring Organic Gluten Free instant Buckwheat/Quinoa/Chia Seeds Power Porridge:

• Buckwheat flakes (55%)
• quinoa (35%)
• chia seeds (10%).

Clearspring Organic Gluten Free Instant Mega Porridge:

• Buckwheat flakes (80%), coconut flakes(10% ), flaxseeds* (10%)

Superfoods Dear Me Breakfast Without Cereals:

• chia seeds (28%)
• hemp seeds (28%)
• buckwheat (9%)
• banana flakes (9%)
• sliced cranberries (6%)
• flaxseeds (6%)
• pumpkin seeds (4%)
• puffed amaranth (3%)
• goji berries (2%)
• apple pieces (2%)
• lucuma powder (2%).

Alara Into the Garden Date with Cocoa Organic Muesli:

• oat flakes (23%)
• kamut flakes (12%)
• sultanas (12%)
• chopped dates
• toasted barley flakes (9.3%)
• raw buckwheat (7.7%)
• rye flakes (7.7%)
• sunflower seeds (7%)
• cocoa nibs (5%)
• dried chopped banana
• cashews (3%)

LA Whey Protein Porridge

• oat flour
• whey protein isolate
• skimmed milk powder
• maltodextrin
• sucralose

GoNutrition 2.25 kg Whey Protein Porridge Powder:

• Oats, Whey Protein Concentrate (25.5%) (Milk), Oatbran, Skimmed Milk Powder, Natural Flavouring (Flavoured Options Only), Salt (Flavoured Options Only), Citric Acid (Flavoured Options Only), Vitamin and Mineral Blend (Magnesium Oxide, Ascorbic Acid, Ferrous Fumerate, DL-Alpha Tocopheryl, Nicotinamide, Vitamin A Acetate, Zinc Oxide, Pyridoxine HCl, Vitamin D3, Thiamine HCl, Riboflavin, Vitamin B12, Folic Acid, Potassium Iodide), Sweetener (Sucralose) (Flavoured Options Only), Emulsifier (Soy Lecithin).

Bench Pressed Oats Apple, Sultana and Cinnamon Instant Whey Protein Porridge:

• Oat Flakes, Skimmed Milk Powder, Whey Protein Concentrate, Xylitol, Chopped Apple, Sultanas Cinnamon.

THE PROTEIN WORKS Protein Porridge Pot:

• Gluten Free Oat Flakes, Undenatured Whey Protein Concentrate, Milk Protein Concentrate, Colostrum, Sugar, Cocoa Butter, Whole Milk Powder, Cocoa Mass, Natural Banana Pieces, Natural Flavouring - Banana, Natural Flavouring - Vanilla, Natural Colouring - Curcumin, TPW Vitamin Blend, Sweetener - Sucralose, Instantising Agent - Soy Lecithin.

Protein World Vanilla Slender Porridge:

• Oats (Gluten free), Whey Protein Concentrate (milk), Natural Vanilla Flavour, Whole Chia Seeds, Whole Flaxseeds, Protein World Vitamin and Mineral Blend (magnesium oxide, potassium chloride, ascorbic acid, mixed natural tocopherols, zinc gluconate, ferrous fumarate, vitamin K2-menaquinone, molybdenum chelate, manganese gluconate, beta carotene, cupric glu- conate, nicotinamide, calcium d-pantothenate, pyridoxine hydro-chloride, thiamin hydrochlo- ride, riboflavin, cholecalciferol, methylcobala- min, chromium picolinate, folic acid, potassium iodide, sodium selenite, d-biotin), Protein World Thermogenic Blend (Guarana Extract (22% caffeine) & Green Tea Extract (40% polyphenols), Sucralose.

MyProtein Porridge Golden Syrup Protein:

• Rolled oats (72%)
• whey protein concentrate (25%)
• xanthan gum)
• DigeZyme® (Amylase, protease, cellulase, beta-D-galactosidase, lipase)
• flavouring
• sucralose.