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Oats Porridge with Chia and Flaxseed

Yummy and Powerful Superfood Porridge

by Shirley
Published: Last Updated on
Steel-Cut Oats Porridge with Chia and Flaxseed

Steel-Cut Oats Porridge with Chia Seeds and Flaxseed Powder is so smooth and naturally yummy. This all-around superfood porridge is incredibly healthy and nutritious. Perfect for everyday detoxing. It is also an outstanding food choice for DASH {Dietary Approach to Stop Hypertension} diet.

Steel-Cut Oats Porridge with Chia Seeds and Flaxseed
Steel-Cut Oats Porridge with Chia Seeds and Flaxseed

Steel-Cut Oats Porridge with Chia and Flaxseed is a natural effective remedy for chronic constipation

For those who are suffering from chronic constipation, you are not alone. I also can tell from my experience that the situation gets worse as we age.

On top of all other wonderful things you can do, such as exercising, drinking homemade detoxing herbal tea, eating tons of green leafy vegetables, this natural detox porridge is truly a life-saving, natural and effective remedy.

By the way, if your situation is to a point the doctor has prescribed stool softener, or you are taking colon cleansing capsules every day, please read my experience of managing chronic constipation and how I came up with this amazing homemade detoxing herbal tea that effectively and naturally relief chronic constipation.

Just make a habit of having oats porridge for dinner every day, the results will surely amaze you. Plus, you get all the additional impressive health benefits that come along with oats, chia seeds, and flaxseeds. Such a bonus!

Steel-cut Oats Porridge with Chia Seeds and Flexseeds
Steel-Cut Oats Porridge with Chia and Flaxseed

Why is Oats Porridge good for you?

Of Course, this porridge is not just for those who suffer from chronic constipation. They are excellent for anyone who would like to regulate their hypertension, cholesterol level, blood sugar level, lose weight, etc. in a natural way. Or who just enjoy the bountiful nutrients in their original, wholesome form.

Oats contain rich essential vitamins, minerals, and antioxidant plant compounds. For example, magnesium, iron, zinc, Vitamin B1, and B5, just to name a few. Oats also contain a wonderful soluble fiber that helps to reduce cholesterol levels and blood sugar levels.

No doubt that steel-cut oats are the best way for us to enjoy the benefits of wholesome oats in a quick and simple way.

Steel-Cut Oats, Chia Seeds and Flaxseed Powder
Steel-Cut Oats, Chia Seeds and Flaxseed Powder

Chia Seeds Fun Facts

Those tiny black seeds are the seeds of the chia plant, which are native to Mexico and Guatemala. “Chia” is the ancient Mayan word for “Strength”. Such a well-said name for this superfood.

Chia seeds are rich in fiber, omega-3 fatty acids, protein, and multiple important minerals and antioxidants. As a result, they may improve digestive and heart health.

The best way to enjoy chia seeds’ nutrients to a full degree is to add them to porridge. The simmering process helps pop the seeds, which makes it easier for our body to digest them.

Flaxseed Fun Facts

Flaxseed is an ancient superfood. They are about the size of sesame seeds but are flat with a glossy tougher shell.

Whole Brown Flaxseeds
Whole Brown Flaxseeds

They contain essential nutrients such as omega-3 fatty acids, antioxidants, estrogen, and fiber.

Estrogen not only helps the reproductive system but also contributes to cognitive health, bone health, and cardiovascular systems. Because of all these, it is safe to say flaxseeds are a powerful anti-aging superfood, especially for women.

Flaxseeds have a tougher shell, the best way to consume this superfood is to eat in powder form. You can easily grind the seeds into a powder using a spice grinder and then add to porridge, smoothie, or any food of choice.

Grind Flaxseed into Powder for better digestion
Grind Flaxseeds into Powder for better digestion

Possible additional superfood legumes to add to the oats porridge

I’d like to mention four additional superfood legumes you can potentially add to oats porridge, namely milk thistle seeds, amaranth seeds, quinoa, and millet.

Amaranth, quinoa, and millet all look like a round, tiny grain, though amaranth and quinoa are technically seeds, not grain. Among the three, amaranth is the smallest, and then quinoa and millet are the largest.

amaranth, quinoa and millet
amaranth, quinoa and millet

Milk Thistle Seeds Fun Facts

They are brown seeds, that look similar to wheat, but a bit longer and bigger. Milk thistle is an annual or biennial prickly herb with purple flowers.

Originally from the Mediterranean countries, milk thistle is common almost everywhere nowadays and widely considered as a weed. They are related to the daisy and ragweed families.

milk thistle seeds and powder
milk thistle seeds and powder

In modern times, milk thistle gained its reputation for providing impressive health benefits. Milk thistle seeds is rich in plant compounds silymarin, which experts believe can help protect the liver and fight off radicals.

Since ancient times, people have also used milk thistle to treat brain function related diseases. The powerful anti-inflammatory and antioxidant properties milk thistle contains can potentially prevent the decline in brain function.

To incorporate milk thistle seeds into porridge, use a spice grinder to grind them into powder and add one tablespoonful.

Amaranth Seeds Health Benefits

Amaranth plant is an ancient and traditional plant in China, which has been cultivated for over 5,000 years. They are commonly eaten as a leafy vegetable, known as “Xian Cai” {苋菜}. The purple and green colored leafy are among the most two common ones.

Amaranth seeds gained popularity in recent years for their powerful health benefits. By the way, when I grew up in China in the 70s and 80s, I had plenty of amaranth leaves but never heard of amaranth seeds.

amaranth seeds
amaranth seeds

Amaranth seeds are tiny round seeds, much smaller than millet or quinoa. They are one of the popular nutritious pseudocereal grains, meaning they are not grains, but eaten like a grain.

Enjoying a neutral earthy and nutty flavor, amaranth is naturally gluten-free and is rich in protein, fiber, antioxidants, and essential minerals such as manganese, magnesium, phosphorus, iron, selenium, and copper.

Manganese plays an important role in brain function. Amaranth is super rich in manganese, perhaps the best natural food source for manganese. Magnesium is essential in regulating nearly 300 reactions in our body systems, including DNA synthesis and muscle contraction. Phosphorus is critical for bone health.

To incorporate amaranth into the oats porridge, add 1/4 cup amaranth seeds.

Quinoa Fun Facts

Quinoa, or “Li Mai {藜麦} in Chinese, is the seed of an ancient plant grown in South America for thousands of years. In recent years, quinoa also has gained favor as a superfood gain loaded with nutrients.

quinoa
Quinoa

Quinoa is another popular nutritious pseudocereal grain. They come in different colors including red, black, and yellowish-white. The latter is the most common one. Quinoa contains very similar nutrients as amaranths such as fiber, protein, manganese, magnesium, phosphorus, copper, and iron. They also contain powerful antioxidant and anti-inflammatory plant compounds.

In addition, quinoa is also rich in folate, vitamin B6, potassium, and zinc.

Millet Fun Facts

Millet is a cereal grain, an ancient, traditional, and staple food source in northern China since old times. Called “Xiao Mi” in Chinese, which literally translates as “Mini Rice”, they are popular to make a porridge out of it in China.

Millet
Millet

Like the other superfood legumes mentioned here, millet is also rich in protein, fiber, and minerals such as phosphorus, magnesium, folate, and iron. Millet is super rich in amino acids, building blocks of protein. They also contain essential antioxidants.

To incorporate millet into the oats porridge, add 1/4 cup of millet.

Optional superfood powder topping for Steel-Cut Oats Porridge:

Besides adding additional ancient grains or seeds into this oats porridge, you can also potentially add superfood powder as toppings in the bowl.

Organic maca powder, chlorella powder, or wheatgrass powder are my three primary go-to superfood powders. You only need half of a tablespoon in the bowl.

Maca Powder

The powder is coming from the root of the maca plant, native to Peru. The plant mainly grows in the Andes of central Peru, in very harsh conditions and high altitudes. Maca powder is super nutritious and an excellent source of crucial vitamins and minerals such as Vitamin C, Vitamin B6, copper, iron, potassium, and manganese.

Maca Powder to add as topping of Oats Porridge
Maca Powder to add as topping of Oats Porridge

Chlorella Powder

Chlorella powder is a type of algae that has a beautiful saturated green color. They are super-rich in vitamins, minerals, and antioxidants. People also believe it does a wonderful job of detoxing and improving cholesterol and blood sugar levels.

Organic Chlorella Powder for Qing Tuan
Organic Chlorella Powder

I also take advantage of its beautiful green color and make Huai Yang classic Qing Tuan, or Green Sweet Rice Flour Dumpling out of it.

Wheatgrass Powder

Wheatgrass is a type of young grass in the wheat family. It is a super nutritional food loaded with minerals and vitamins and antioxidants. People believe they may help reduce cholesterol, regulate blood sugar level, alleviate inflammation,

It is popular for people to consume the juice out of the fresh grass. Wheatgrass powder is another popular form for you to add to any of your favorite food.

Steel-Cut Oats with superfood powder toppings
Steel-Cut Oats with superfood powder toppings

It is truly easy to incorporate any of these superfood powders into this porridge, just half of tablespoon of either organic maca powder, chlorella powder, or wheatgrass powder into each bowl of porridge and mix well together.

Steel-Cut Oats Porridge with Chia and Flaxseed with maca, chlorella and wheatgrass powder toppings
Steel-Cut Oats Porridge with Chia and Flaxseed with maca, chlorella and wheatgrass powder toppings

Oats Porridge Frequently Asked Questions

Are steel-cut oats good for porridge? How long does it take to cook?

Steel-cut oats are wholesome oats cut into small pieces for easier cooking. They are excellent to make a porridge out of it, takes about 20 minutes. If you soak them overnight, it will take much less time.

Freshly Cooked Oats Porridge with Chia and Flaxseeds Powder
Freshly Cooked Oats Porridge with Chia and Flaxseeds Powder

Should I wash steel-cut oats before cooking?

Yes, a quick rinse is helpful. I usually add steel-cut oats and chia seeds into a fine-mesh strainer, and then rinse under the running water for about 30 seconds.

Washed and Rinsed Steel-Cut Oats and Chia Seeds
Washed and Rinsed Steel-Cut Oats and Chia Seeds

What can I add to the Stee-Cut Oats Porridge?

Organic Chia Seeds and Flaxseeds are outstanding choices to add to oats porridge. Remember to grind flaxseeds into powder using a spice grinder first for better and easier cooking and digestion.

Flaxseeds are easy to grind using a spice grinder. I usually store the powder in an airtight container for everyday use.

Home Ground Flaxseeds Powder
Home Ground Flaxseeds Powder

Additionally, you can add amaranth, quinoa, and millet. You can also add a little bit of milk thistle seeds powder.

Can I add additional superfood toppings to Steel-cut Oats Porridge with Chia and Flaxseeds?

Absolutely. This porridge is extremely versatile. Maca Powder, Chlorella Powder, and Wheatgrass Powder are my top three choices.

The porridge appears to be watery as I cook. Should I add more steel-cut oats?

Steel-cut oats can absorb tons of water and expand their size significantly. Don’t worry if the porridge appears to be watery initially. Over time, it gets thickened. Remember to fold and mix from time to time during the cooking.

The oats continue to absorb the water after you store them in the fridge. You may find the overnight oats porridge becomes too thick. If that happens, just add a little water and then fold and mix well.

How long will the porridge last in the fridge?

For about one week. This recipe produces about 5 servings, which means you will finish within 5 days if you have it every dinner like I usually do.

What is the best way to warm up Oats Porridge?

Interestingly enough, oats are not responding to the micro-wave very well. The best way to warm up oats porridge is to do so via stovetop. Turn the heat to medium, add them into a small saucepan, and add a little boiling water or previously boiled water, fold the water into the porridge till they are fully blended. Continue to stir using a bamboo spatula until the porridge is bubbling.

Spanish Olives to Pair with Oats Porridge
Spanish Olives to Pair with Oats Porridge

What are popular ways to eat Oats Porridge?

You can go with a sweet version by adding honey or go with the savory version. One of my favorite ways is to pair with homemade pesto using either leek and parsley, sage, or basil. All are superfood tasty and nutritious herbs, excellent to go with the oats porridge.

Spanish Olives is another of my favorite ways to pair with oats porridge.

Like Porridge? Make sure you check out this delicious Chinese classic Eight Treasure Porridge.

Steel-Cut Oats Porridge with Chia and Flaxseed

Steel-Cut Oats Porridge with Chia and Flaxseed Recipe

Yield: 5 servings
Prep Time: 2 minutes
Cook Time: 20 minutes
Total Time: 22 minutes

Steel-Cut Oats Porridge with Chia Seeds and Flaxseed Powder is so smooth and naturally yummy. This all-around superfood porridge is incredibly healthy and nutritious. Perfect for everyday detoxing. It is also an outstanding food choice for DASH {Dietary Approach to Stop Hypertension} diet.

Ingredients

For the Oats Porridge:

  • 1 cup of steel-cut oats, organic
  • 1/4 cup of chia seeds, whole, organic
  • 1/4 cup flaxseeds powder, organic
  • 7 cups of water

For additional superfood seeds or grains to add to the porridge:

  • 1 tbsp milk thistle seeds powder, or
  • 1/4 cup amaranth, or
  • 1/4 cup quinoa, or
  • 1/4 cup millet

For optional superfood toppings for each bowl of oats porridge

  • 1/2 tbsp maca powder, organic, or
  • 1/2 tbsp chlorella powder, organic, or
  • 1/2 tbsp wheatgrass powder, organic, see notes

Optional - to pair with the Oats Porridge for each bowl of porridge

  • 1 tbsp homemade pesto using leek, parsley, sage or basil. See notes. Or
  • 3 Spanish olives, or
  • 1 tbsp honey, organic raw preferred.

Instructions

  1. Grind flaxseeds into powder using a spice grinder.
    Grind Flaxseed into Powder for better digestion
  2. Gather all ingredients.
    Steel-Cut Oats, Chia Seeds and Flaxseed Powder
  3. Add steel-cut oats and chia seeds into a fine-mesh strainer, rinse under the running water for about 30 seconds, and drain.
    Washed and Rinsed Steel-Cut Oats and Chia Seeds
  4. Add the washed and rinsed steel-cut oats, chia seeds into a 4 Qt. saucepan, add the flaxseeds powder, and 7 cups of water. Mix well using a bamboo spatula.
    Add steel-cut oats, chia seeds and flaxseeds powder into the saucepan
  5. Turn the heat to medium-high, cover the saucepan with a lid and bring it to a boil, about 10 minutes.
    Bring the steel-cut oats porridge to a boil
  6. Stir and mix well using a bamboo spatula. Turn the heat to simmer and cook for 15 minutes. Stir and mix from time to time.
    Stir Oats Porridge during the cooking
  7. All done! Add optional superfood toppings if you'd like to. Enjoy the oats porridge as the sweet version by adding honey, or pair with Spanish Olives for a savory version.
    Steel-Cut Oats with superfood powder toppings

Notes

  • When adding additional amaranth, quinoa, or millet, add an additional cup of water toward the end of the cooking.
  • For each bowl of porridge, optional to add 1/2 tbsp of either of the following superfood powder: maca powder, chlorella powder, or wheatgrass powder.
  • See here on homemade pesto options. You can make a young leek leaf & parsley pesto, or sage pesto or basil pesto. For clean eating, I usually make a basic pesto using just the herb, virgin olive oil, and a bit of salt. It is perhaps the best way to preserve your herb harvest when you have loads of them. You can make a basic pesto, store it in a small batch in the freezer, and use it in the next 12 months.
  • Oats have the potential to absorb water and expand. After you turn off the heat, the oats continue to cook and absorb the water. The porridge will continue to get thickened.
  • The mini silicone spatula is very handy to help scrape the porridge off the saucepan when serving.

Nutrition Information:
Yield: 5 servings Serving Size: 1
Amount Per Serving: Calories: 248Total Fat: 3gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 62mgCarbohydrates: 52gFiber: 5gSugar: 15gProtein: 6g

Nutrition calculation is provided by Nutritionix to the best knowledge per ingredients description and isn't always accurate.

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