I am loving good old slow cooked porridge with a generous topping of molasses for a winters breakfast. What a great way to get food and medicine in one. Are you choosing the right oats?

Recipe: Blackstrap Porridge

Recipe by Yoga Herbalist


  • 1 Cup of organic oats

  • ½ Banana sliced

  • ½ tsp cinnamon,

  • ½ ginger powder

  • ½ tbsp maca powder

  • 1 tsp resihi powder (optional)

  • 1 tbsp black molasses

  • 1 tsp runny tahini

  • 3 Brazil nuts finely sliced.

  • Oat or Hemp Milk.


  • Add all ingredients to a pan with exception to the milk, tahini and molasses.  Add enough water and cook on low heat for 10 mins stirring well. 
  • Add to your favourite bowl and dress with molasses, milk, tahini.
  • Slow cooking is recommended.  This will benefit if using reishi powder as it will extract more of its immunomodulating properties.

    Nutritional Information


    Oats are rich in minerals and nutrients that feed the nervous system, in particular magnesium, selenium. Oat also contains micronutrients such as vitamin E, folates, zinc, iron, selenium, copper, manganese, carotenoids, betaine, choline, sulphur containing amino acids like lignan.  Its benefits are when consumed with the least processing. In this case they really are a great food for type A personalities always on the go, prone to coffee and sugar fixes to keep them going.  Burning the candle at both ends.  Are you choosing the right oats and preparing them correctly?. 

    Oats Glycemic index (GI) and Glycemic load (GL) –  Simply explained the more processed the oats the more starches are released.  According to Harvard Health, oatmeal from rolled oats has a GI score of 55 per serving, while instant oatmeal has a score of 79.  The GI of any food only tells you how much it may impact blood sugar but Glycemic load determines how quickly the body will absorb the sugar based on the GI and available carbohydrates combined.  The glycaemic load of processed instant oats is almost 3 times that of rolled oats. AND rolled oats are higher again then steel cut oats or oat groats (the whole oat kernel). If you like winter porridge then source good oats.


    Molasses – brings back childhood memories of standing over large coffee coloured baking bowls with a gooey ginger cake being mixed and the black molasses dipped spoon lying around just waiting to licked clean.  This stuff is seriously loaded with minerals.  1 tablespoon in this recipe will supply you with 20% of your daily iron allowance, calcium, magnesium, some b vitamins and chromium.  Chromium helps manage insulin levels.  Other optional ingredients such as maca, cinnamon and reishi elevate this brekkie further, giving it wings lol. Try it and see how you feel!

    Siobhan Shinnors

    Siobhan Shinnors

    Herbalist, Nutritionist, Iridologist and Yoga Therapy

    Siobhan Shinnors

    Siobhan Shinnors

    Herbalist, Nutritionist, Iridologist and Yoga Therapy

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