Start the year healthy with our new prebiotic porridge

How healthy porridge really is

December 23, 2019
  • Breakfast
  • Nutrition
  • Fitness
  • Fitness
  • Breakfast
  • Gesund leben
  • Gesund leben
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  • Nutrition
How healthy porridge really is

For many, breakfast is an integral part of every morning and the warm porridge is a key component at the breakfast table. But only very few people are actually aware of the fact that porridge is a dish with a thousand-year-old history. Today, there are various porridge variations which can be found on almost every menu of hip breakfast places and the warm breakfast has become a real breakfast trend. But what makes porridge so healthy and does it really help you to lose weight?

Why is porridge so healthy?

The main component of the classic porridge are the oat flakes. These contain a high amount of protein, various vitamins (such as vitamin B1), minerals and fibre. The fibre contained in oat flakes ensures that our blood sugar level remains constant and this results in a long-lasting feeling of satiety. In addition, the oat porridge is enjoyed warm and is therefore easily digestible.

Superfood oats – the secret ingredient in porridge

The real star of the porridge that makes it so healthy are the oat flakes that are contained. Oat flakes are easily digestible and have a positive influence on our intestinal flora. Oats also contain important nutrients such as the vitamins B1 and B6, as well as zinc, iron and magnesium. Oats are therefore a real superfood when it comes to nutrients. Oat flakes also provide you with lots of good fibre, which keeps you full for a long time and is easy to digest. Read more about the Superfood Oat and its effects on the body in our blog post.

Healthy warm breakfast

In another blog post we have already mentioned the advantages of a warm breakfast. Since the warm breakfast no longer needs to be warmed up by our body, less energy is needed for digestion and this makes it easier for our digestion. In addition, the nutrients contained can be absorbed better and faster.

Porridge keeps you satiated for a long time

The fibre contained in oats swells up in our stomach and this ensures that we feel saturated for a long time. The fact that the blood sugar level is kept constant and does not fluctuate actively prevents cravings. With your warm oat breakfast, you are therefore perfectly prepared for a stressful day, as you are guaranteed to be saturated for a long time.

What are the health benefits of oat flakes?

With 12g of protein per 100g, oat flakes are also an excellent source of plant-based protein. Oatmeal is also rich in beta-glucans, which have a blood sugar regulating effect and improve the feeling of satiety. Oat flakes are also helpful in type 2 diabetes, as eating oat flakes does not increase the blood glucose levels so sharply and quickly. When oat flakes are heated, healing mucilaginous substances are also formed, which protect our mucous membrane and therefore work wonders, especially in cases of an irritated stomach.

How to make your own porridge

You can prepare your own porridge quickly and easily yourself. For this you need 50g of oat flakes and 200ml of plant-based milk (cow’s milk) or water. Read our blog post on how to make your own plant-based drink in 5 minutes. For an extra nutty aroma in your porridge, you can fry the oat flakes briefly in a pan without oil.

Put the oatmeal and milk of your choice in a pan and heat it up to medium heat until you get a creamy porridge. Stirring is important to prevent lumps from forming in the porridge. It is particularly important that you stir continuously during boiling so that the porridge does not burn in the pot and gets the right consistency. You should also always add a pinch of salt to your porridge at the end of the cooking time, as this enhances the sweet taste of the porridge.

Finally, you can refine your porridge with various toppings. For example, nuts, chia seeds, linseed, various fruits, almond paste and whatever you feel like. Different toppings will never make your porridge boring and ensure a high variety. In the cold season, for example, you can sprinkle some cinnamon and roasted almonds on your porridge. In the warm season, seasonal berries and seeds are perfect toppings for your oatmeal.

Healthy sweeteners for your porridge

You can also sweeten your porridge slightly if you like. You can use dates, agave syrup or maple syrup. For your porridge you can cut the dates into small pieces and boil them together with your oat flakes. It’s best to put your chosen sweetening option into your pot towards the end of the cooking time. Various fruits are also good for sweetening your porridge naturally: juicy berries in summer or a slightly sweet apple are a good choice. This way your porridge doesn’t become an unwanted calorie bomb due to a high amount of added sugar.

How to prepare your Verival Porridge

Your delicious warm breakfast from Verival is not only prepared in 3 minutes, but also tastes delicious. Find out how to prepare your porridge with a kettle or microwave and what you need for your porridge here:

Mix 50 g of Verival porridge with 100 ml of water or 80 ml of cow’s or plant-based milk. You can prepare the Verival porridges with just a kettle. Pour the hot water on the porridge mixture and let it steep for 3 minutes. Moreover, you can also prepare the Verival porridges in the microwave. For this simply mix the liquid of your choice with the porridge mixture and put it into your microwave at 600 watt for 1-2 minutes. Whether you prepare your porridge with a kettle or in the microwave, you can enjoy a warm breakfast in just 3 minutes. Additionally, you can also add various toppings of your choice.

For your information, many of our Verival Porridges are prepared without added sugar and are refined with freeze-dried berries.

Is porridge suitable for losing weight?

Are you a porridge fan and want to lose weight at the same time? Then you can consider yourself lucky – because the delicious porridge is perfect for this.

The high fibre content keeps you full for a long time and thus avoids unnecessary hunger pangs. But the complex carbohydrates also play their part.

Unlike simple sugars, they are processed more slowly by the body and thus ensure a long-lasting feeling of satiety, a constant blood sugar level and thus an optimal energy supply throughout the day.

If you still want to save some calories, you can prepare your porridge with hot water instead of milk. Sweetening your oatmeal is another important factor when it comes to losing weight. This is the best way to meet your calorie needs.

Since classic sweeteners, such as table sugar, can cause your blood sugar levels to rise and fall quickly and reduce the amount of fat you burn, it’s a good idea to use alternative sweeteners.

For your healthy oatmeal, chopped dates, a little agave syrup or fresh fruit are particularly suitable.

Do you already know your BMI value?

Anyone who is concerned with their diet, whether they want to achieve top athletic performance or lose weight, will sooner or later come across the term BMI. The so-called Body Mass Index is often the first measurement that shows you whether you have your body weight under control.

Here you can calculate your individual BMI (Body Mass Index) in just a few seconds and learn interesting background information about this value.

Porridge without oats

In classic porridge recipes, the porridge is prepared with oat flakes. But there are also various alternatives to oat flakes, such as rice, spelt, millet, quinoa, buckwheat or amaranth. If you’d like to try something new and reinterpret the warm breakfast, you can try our new gluten-free Coconut Orange Rice Porridge. The Verival Spelt Porridge Apricot Strawberry has a slightly cooling recipe and is a good alternative if you don’t feel like having a classic oat breakfast. If you prefer to stick to the classic oat porridge, you should try our delicious Sour Cherry-Cocoa Oat Porridge. All three porridges are prepared according to the 5-element teachings of Traditional Chinese Medicine (TCM) and are composed of ingredients of the 5 elements wood, fire, earth, metal and water.

Delicious overnight oats: porridge to go

If you are not in the mood for a warm oatmeal, you can easily prepare delicious overnight oats. You can prepare them in the morning in only 5 minutes and simply take them with you as a to-go breakfast.

On cold days, we would recommend the following overnight oats recipe with apple and cinnamon:

Print Recipe
5 from 123 votes

Apple-Cinnamon Overnight Oats

The classic version – with the Verival Muesli Flake Base and apples, topped with Verival Blueberry-Apple Granola, fresh berries and colourful blossoms. 
Prep Time15 mins
Resting Time2 hrs
Total Time15 mins
Course: Breakfast
Keyword: breakfast-on-the-go, healthy, Overnight Oats, picnic, Vegan
Servings: 4 jars


  • 200 g Verival Muesli Flake Base
  • 2 apples
  • 1/2 lemon
  • 250 g soya joghurt
  • 400 ml soya or rice drink
  • 4 tbsp ground almonds
  • a dash of cinnamon
  • Verival Agave Syrup to taste
  • 4 tbsp Verival Blueberry-Apple Granola
  • fresh berries & blossoms to taste


  • Open the jars and fill each of them with 50 g of Verival Muesli Flake Base (about 5 tbsp).
  • Wash the apples, cut in half and remove the stalk. Grate them and add some lemon juice to the grated apples.
  • Divide the apple among the jars and add 1 tbsp of ground almonds to each.
  • Fill up each jar with 2 tbsps of soya yogurt and 100 ml soya or rice drink. Refine with some cinnamon and agave syrup and mix well with a spoon.
  • Screw the lids on and place the jars in the fridge over night.
  • In the morning, top each jar off with 1 tbsp of Verival Blueberry-Apple Granola and add fresh berries and dried blossoms to taste.

If you’d like it a little fruitier, we can recommend to you the banana-coconut overnight oats. This combination makes us think of summer and tastes very refreshing:

Print Recipe
5 from 133 votes

Banana-Coconut Overnight Oats

The exotic version – with the Verival Muesli Flake Base and banana puree, topped with Verival Crunchy Mix with Fruits and fresh berries.
Prep Time15 mins
Resting time2 hrs
Total Time15 mins
Course: Breakfast
Keyword: breakfast-on-the-go, healthy, Overnight Oats, picnic, Vegan
Servings: 4 jars


  • 200 g Verival Muesli Flake Base
  • 2 bananas
  • 250 g soya yoghurt
  • 400 ml soya or rice drink
  • 4 tbsp coconut flakes
  • Verival Agave Syrup to taste
  • 4 tbsp Verival Crunchy Mix with Fruits
  • fresh berries & blossoms


  • Open the jars and fill each of them with 50 g of Muesli Flake Base (about 5 tbsp).
  • Peel the bananas and mash them using a fork.
  • Divide the banana mash among the jars and add 1 tbsp of coconut flakes to each.
  • Fill up each jar with 2 tbsps of soya yogurt and 100 ml soya or rice drink. Refine with some agave syrup and mix well with a spoon.
  • Screw the lids on and place the jars in the fridge over night.
  • In the morning, top each jar off with 1 tbsp of Verival Crunchy Mix with Fruit and add fresh berries to taste.

In 2019 there were some new interpretations of the classic warm oatmeal. These are described in our blog post Porridge Trends 2019.

The hype surrounding porridge and warm breakfast is therefore really justified, as it has various health benefits. The warm oat porridge keeps you full for a long time, is easy to digest for your stomach and the main ingredient oats is a real superfood.

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