Morning Protein Porridge

While people who follow a whole food plant based diet typically get the recommended dietary allowance (RDA) of protein (and more), sports nutritionists claim it is good to spread protein intake throughout the day for best results. I prefer a sweet breakfast over savory, so increasing protein at breakfast is more of a challenge than it would be with a tofu scramble or breakfast burrito. However, by incorporating red or yellow lentils as well as quinoa into my morning oats, I have been able to ramp up the protein per serving of my morning porridge to 14 grams-- and that is without any toppings. Sprinkle over 1 tbsp of chia seeds (2 g), ground flax (1.9 g), or hemp seeds (3.3) and a drizzle of nut butter (about 4 g) and the protein count goes even higher. My personal goal is at least 15-20 grams of protein per meal.

I promise you won't even taste the lentils-red and yellow lentils turn to mush when cooked and they blend in with the delicious fruity sweetness of the porridge.

An added bonus to this porridge is the 10.5 grams of fiber per one cup serving--and that is without the added fiber from the berries and seeds I add to the top. The RDA of fiber per day for women is about 25 grams, so this porridge takes care of most of your daily fiber needs!

Note: I like to soak the grains and lentils the night before for better digestibility and faster cooking time in the morning.

Makes 3 generous servings

Ingredients:

• 1/4 cup red or yellow lentils

• 1/4 cup white or tricolor quinoa

• 1/2 cup steel cut oats or oat groats

• 2-3 Medjool dates, chopped (sub 2 tbsp maple syrup)

• 1 smashed banana

• 1 tsp vanilla extract

• 1 tsp cinnamon

• Pinch of salt

• 1 cup unsweetened soy milk (use soy milk for highest protein count)

• Optional: 1 tbsp raisins/currants or 1 tbsp sifted cacao powder for chocolate porridge (pictured)

• Optional Toppings: chia, hemp, ground flax seeds, nut butter, yogurt, cacao nibs, fresh fruit, fruit compote, etc.

Instructions:

1. The night before, place the lentils, quinoa, and oats in a bowl and cover with 2-3 inches of water. Cover with a plate or plastic wrap and place in fridge or leave on counter overnight. (see photo)

2. The next morning, drain and rinse the grains/lentils and place in a pot with 2 cups water and 1 cup soy milk.

3. Add the banana, dates, salt, cinnamon, cacao powder (if using). Bring the mixture to a boil and then reduce heat to a simmer and cook for 15-20 minutes. Stir from time to time to insure the mixture is not sticking to bottom of the pan.

4. Scoop one cup of porridge into a bowl and top with preferred optional toppings. Store the leftover porridge in one cup servings in individual bowls in the fridge. When heating up, pour plant milk on top and microwave until hot.

Note:

There are numerous variations to this porridge. I vary it almost every time I make it.

• I play with the spices, the extracts, and the fruits I use for cooking (dried figs, oranges, apricots, cherries, cranberries, to name a few).

• I have also made this porridge with half lentil and half oat groats, as well as with half quinoa and half oats. I have also added other kinds of groats to the mix such as buckwheat and barley groats.

• I also sometimes add chia seeds while cooking the porridge instead of sprinkled on top.