Sugar-free porridge – healthy and still deliciousJune 30, 2021
Warm, delicious, spicy or sweet: you can enjoy porridge in many different variations as a sugar-free breakfast.
We love porridge with no added sugar and natural sweetness, which keeps you full for a long time and is also easy to digest, healthy and tasty.
Dried fruit is a valuable and nutritious ingredient that is often added to porridge. Because water has been removed from the fruit, it tastes particularly sweet and provides a high fibre content.
Other health-promoting ingredients such as minerals and vitamins are nevertheless largely retained. Our favourites here include dried dates, but also figs, apple pieces, sultanas or apricots.
- Porridge Basic Recipe
- Porridge basic recipe – sugarfree and vegan
- Why is porridge healthier without conventional sugar?
- What are the alternatives to refined sugar?
- Porridge without sugar with natural sweetness by VERIVAL
- Porridge Smoothie Bowl Strawberry-Raspberry
Porridge Basic Recipe
Find out here how you can refine your porridge recipe and your porridge without sugar substitutes with natural sweeteners – with dried fruits, vegetable syrup or other sugar alternatives.
Porridge basic recipe – sugarfree and vegan
ingredients for the basic recipe and then you can add your favourite fruits and
- 180 ml milk or plant-based drink
- 3-4 tbsp oat flakes
- 1 pinch of salt
- Bring the milk (or plant-based drink) to a boil in a pot.
- Add the oat flakes and turn the heat down to a low temperature.
- Let the porridge simmer for about 5 minutes (stir constantly with a wooden spoon or a spurtle so that the milk does not burn and the porridge gets a nice creamy texture).
- Remove the pot from the stove and allow the porridge to simmer until it has the right consistency
- Add a pinch of salt at the end. This enhances the taste of the porridge even more, whether you want to enjoy your porridge with sweet or savoury toppings.
Why is porridge healthier without conventional sugar?
Conventional refined sugar can be quickly absorbed by the body into the blood and blood sugar levels rise in an instant. Therefore, it helps us in moments when we need energy and calories quickly.
But just as quickly, the amount of usable energy drops, and what is not usable weighs the body down unused. And soon we need more energy again.
With healthy fibre, minerals, proteins and fats, your digestion keeps going sensibly because valuable nutrients and calories can be absorbed. That’s why your feeling of fullness lasts longer.
You can make porridge without sugar but still sweet. Fruity-sweet natural ingredients not only offer a healthy alternative to conventional sugar.
They also give you valuable and easily digestible nutrients that you can add to your porridge.
If you want to spare your body an unnecessary burden, a porridge without much sugar is of course an advantage. There are plenty of sugar-free but still sweet alternatives.
What are the alternatives to refined sugar?
The most obvious alternative to refined sugar would be raw cane sugar. This is not exactly healthier to a relevant degree, but it does contain more minerals and vitamins than industrial sugar.
It also has a subtle flavour of its own, usually caramel and molasses.
Honey is certainly a healthy alternative for your porridge without conventional sugar. Provided it is organic honey, which preserves minerals and vitamins. Maple syrup is a similar alternative.
Agave syrup is also relatively low in calories and particularly sweet. However, it is unsuitable for people with fructose intolerance, as it contains a high proportion of fructose.
Erythritol (sugar alcohol) is also obtained naturally, from corn or mushrooms. It contains almost no calories, as does birch sugar (sugar alcohol), which is made from wood.
For a healthy sugar alternative and good nutritional balance, try dates or other dried fruits.
Their beneficial effect on the body is undisputed due to their valuable ingredients and they add a natural sweetness to your porridge without sugar.
They do contain some calories, but also a little less than honey.
Ripe bananas in porridge
Sweet energy sources are ripe bananas, which you can add to your porridge without sugar.
They are easy to digest and contain many vitamins, minerals, fibre and antioxidants.
They are rich in potassium, which is essential for muscles, nerves and heart. The vitamin B6 contained in bananas plays a special role in protein metabolism.
That is why they are also a popular snack for athletes.
Dried fruit as a natural sweetener
If fresh fruit is not available for your porridge without added sugar, dried fruit is a healthy alternative.
Because it contains hardly any water, its flavour and sweetness are particularly concentrated. You still benefit fully from its nutrients and fibre.
All types of dried fruit retain the flavour of their original kind. Dried pears naturally taste like pears, dried figs like figs.
The most neutral tasting dried fruit is the date. It is therefore a popular ingredient for our porridge without industrial sugar.
Fresh berries for your sugar-free porridge
The eye eats with you. That’s why we especially love fresh berries in our sugar-free porridge.
Blue blueberries, red strawberries and raspberries are a real feast for the eyes and this tip makes it easy for us to enjoy a sugar-free breakfast.
Porridge without sugar with natural sweetness by VERIVAL
Porridge can be prepared in many different ways. You are guaranteed to find a porridge recipe to your personal taste that contains natural sweetness.
Porridge Smoothie Bowl Strawberry-Raspberry
- 50 g Verival Porridge Smoothie Bowl Strawberry-Raspberry
- 120 ml water, milk or plant drink
- 30 g strawberries
- 20 g raspberries
- First pour 50g of the Verival Porridge Smoothie Bowl mixture in the strawberry-raspberry flavour into a bowl.
- Next, add about 120 ml of a liquid of your choice (water, cold or warm milk or plant drink) to the bowl and mix well.
- Then let the Porridge Smoothie Bowl soak for one minute.
- Now you can refine the Smoothie Bowl with various toppings of your choice. Fresh or frozen berries, for example, go perfectly with this Smoothie Bowl. You can also use different seeds or nuts as toppings.
We prefer to enjoy porridge without sugar in a variety of ways: sometimes with fruity-fresh berries, sweet mangoes, nutrient-rich dates, exotic coconut or the superfood chia seeds, or with spicy vegetable variations.
Of course, it can still be sweet. That’s why we love dried fruit in our porridge without industrial sugar and sometimes also the extra dash of sugar alternatives, such as organic blossom honey, whole cane sugar, maple or agave syrup.
No matter whether you want to make your own porridge or prepare it less elaborately with already selected valuable ingredients:
At VERIVAL you will find a wide selection of porridge without added sugar as well as healthy sugar alternatives in organic quality that are good for your body instead of being a burden.
You get additional valuable fibre, minerals and vitamins and can enjoy your porridge sugar-free.
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