Porridge recipes, exact weights and measures, calories etc

Feek

Feek

Feek

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To start with, yes I know we have a porridge thread just a few below this one but that's full of stuff which is like almost every porridge recipe I can find on the internet.

Nobody seems to write a real porridge recipe, it's all cups, handfuls, some of this, some of that, etc and with no proper calculated calorie counts.

Cups are useless, they're a very non standard measurement. Handfuls, few, etc are all just as bad. I need weights for the ingredients and fluid ml for the milk. Or you can convert milk ml to g at 1.03g/ml (seriously).

For those us who count our calories, we need to know exactly what to use.

No overnight oats in here, they live in their own thread.

I find basic oats and milk quite bland so I need to add something to my porridge to add a bit of flavour. For convenience, I use the microwave.

I may end up with absolutely no replies in here but it would be nice to think that some people weigh out their ingredients and know what goes in their breakfast.

Over to you, OcUK.
 
Well Quaker seems to think 27-29g to 180ml of milk, which would make a general ratio of 6.5ml milk per gram of oats.

BBC Good Food says a ratio of 7:1, the Guardian 6:1

As such, and with me being too lazy to dig any deeper, a ratio of 6-7ml of milk per gram of oats seems to be the sweet spot, the rest is subjective.
 
For flavor, I find a small amount of salt really helps. But otherwise, add some honey/maple syrop/brown sugar if you wish. The sugar wont have an impact on blood sugar/unsile spikes/other scare stores since you are digesting it with fiber rich oats and milk.


A cup is a useful measure, because it lets you quickly coo without overly fussing. A lot fo food works well with ratios, or simply does not need to be exactly measured. When recipes call for a medium onion, well what size is that exactly?If a recipe calls for large eggs but you only have medium there is no need to freak out. Only when it comes to some specific baking does exact measurements by weight really need to be taken seriously.
 
I do this - calculating calories nutrient content of food, including porridge.

My current go-to is 60g jumbo oats with just enough skimmed milk to leave the oats just about floating in it. Measuring both, this works out to 316Kcal, 18g protein, 54g carbs and 4g fat. This is a "cup" of milk for me, but a cup is actually a standard measure and not just the contents of a random cup. I have a selection of measuring spoons that go up to a cup (or it's 235ml if you want to measure by hand).

Microwave for 1 min 15, stir and micro for another 45 seconds. Seems to come out about right.

I flavour mine with a variety of things - sometimes just a chopped banana, but stewed rhubarb is one of my favourites. To make this I just fill a medium-sized saucepan with chopped rhubarb, cover with orange juice and simmer until it's all nice and mushy. It freezes well, so can also just be microwaved and then stirred in. I haven't worked out the calorie content of this, but it shouldn't be hard to do if you weigh the rhubarb and measure the juice prior to cooking and then make up portions for freezing. This has the benefit of not needing any processed sugar since the orange juice sweetens the rhubarb naturally (of course it still contains fructose...).

I actually quite like a tablespoon of peanut butter stirred into my porridge too (the kind with pure peanuts, no added sugar - 1tbsp = 100Kcal, 4.1g protein, 8.4g fat, 3.6g carb). I appreciate this may not be to everyone's taste, though!

Another thing I do sometimes is use almond milk instead of skimmed milk and top with chopped almonds. Good, healthy fats and protein, and you can measure the serving of nuts to suit your calorie needs.
 
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From the lack of response, I guess nobody actually measures their ingredients and is really bothered about calorie counts.

My current recipe is.

35g oats - I use Scott's Old Fashioned because I like the texture of the slightly chunkier oats.
180ml semi skimmed milk
Three twists of salt
20g sultanas

Throw it all together, blitz in the dinger for two minutes, stir and then zap for another minute.

Total calories - 279
 
I measure in cups rather than grams, but my recipe is:

1/2 cup oats
1 cup semi-skimmed milk (250ml)
pinch salt
1 tsp natural peanut butter

I don't weigh, but I do measure. It'd be fairly straight forward to convert to grams though.
 
This is quite a useful topic for me being Type 2 Diabetic. Porridge is my normal breakfast. I use oats, water and a handful of seeds..... very bland. :/
 
ttaskmaster said:
I would have guessed that, if you're measuring things precisely and counting every single calorie, then carb-laden, calorie packed foods like porridge really aren't something you want to go near... mainly as you'd never get enough in those small quantities to make it worth bothering. :)
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Wrong! I don't care about nutrients, I don't really care about what I eat. All I'm interested in is calories. Calories in vs calories out, it's as simple as that. My weight loss, excellent health and superb blood test results are enough for me.

ttaskmaster said:
Which is a very admirable choice and worthy of much respect......
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Thank you, thank you very much. I tried a few different types of oats before settling on those. I see people saying that organic are the best but I didn't really notice any different between those and your standard porridge oats. The really cheap supermarket ones were a bit lower in quality but I just like the texture of the 'old fashioned' ones. :)

ttaskmaster said:
MICROWAVE????
I'd be less disgusted if you used a bottle of Louis XIII vintage Remy Martin for scrubbing your dog's daddy-bags!!
I know they're a bit backward and inbred around the Basingstoke area, but do you not have a proper gas or electric hob... or even the capacity to make fire? No parish newsletters you could burn, even?
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I don't have a dog!
I don't live near Basingstoke!
And it's all about the convenience really. Cooking my porridge in the microwave works perfectly well enough for me. I really don't have the time to get a pan going and cook it all in that and then faff about with the (admittedly small amount of) washing up. Zap, eat, clean bowl before it turns to cement and then carry on with my day. Job's a bally good 'un.
 
This is straight from my MyFitnessPal meal I created for a pretty standard breakfast for me:

Items In This Meal Calories
the Protein Works - Peanut Butter, 16 g - 90
Flahavans Jumbo Oats - Porridge, 66.7 g - 257
Protein works - Whey Protein 80, 1 scoop - 99
unsweetened almond milk 250ml - 30

Total: 476

I quite often add a tablespoon of cacao powder (good stuff, not all sugar) which adds another 80 or so.
(I do cycle to work too hence the larger breakie too!)
 
Make this in a large pasta bowl...... I don't eat anything else until lunchtime.
80g oats
20g bran flakes
20g chopped prunes or figs
20g dark brown sugar
15g milled chia seed
15g milled linseed
32g mixed strawberries blackberry blackcurrant
1/2 teaspoon coconut oil

Add boiling hot water cover with plate and a couple of towels

Leave for approx 30mins.....is ready when i get out of bath

Give all a good stir ensuring squish the berries
 
ci_newman said:
I measure in cups rather than grams, but my recipe is:

1/2 cup oats
1 cup semi-skimmed milk (250ml)
pinch salt
1 tsp natural peanut butter

I don't weigh, but I do measure. It'd be fairly straight forward to convert to grams though.
Click to expand...

So expressly for the purpose of this thread, I weighed rather than measured my porridge this morning :D

45g oats (163)
250ml semi-skimmed milk (125)
pinch salt
20g natural peanut butter (119)

In total, comes in around 407kcals.
 
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