More Ayurvedic porridge please!

More Ayurvedic porridge please!

Porridge is the perfect way for you to start the day – a warm, nourishing and grounding bowl of goodness! Especially when the weather gets cooler in the Autumn and its definitely a staple for most of us in the Wintertime. But did you know it can be so much more too if you add certain ingredients and cook it in a special way making food medicine for your body? This is a great dish particularly for slow metabolism, those suffering from fatigue, tiredness, low immune system and chest congestion.

In Ayurveda we toast all grains and seeds (or soak and sprout them) before using to make them lighter and easier to digest. The best way to do this is of course with a little ghee, but coconut oil can also be a substitute here. We add some warming and stimulating spices to the dish as well to keep the coldness of Vata and the sluggishness of Kapha at bay. Some other ingredients could be added to aid in digestion and for sweetness too. See below for an Ayurvedic inspired version of your traditional Oat Porridge. It’s probably nothing like your Grandma made!


  • 1/2 cup of rolled oats
  • 1 tbsp ghee
  • 1 cup boiling water
  • 1 cup unhomogenised organic milk
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground cardamom
  • 1/4 tsp ground fennel
  • 1 tsp raw sugar
  • Handful of raisins


  1. Melt the ghee in a small saucepan on low heat and add the oats toasting them for a few minutes until lightly golden brown in colour
  2. Add the spices and stir for 30 secs or so – careful not to burn the spices
  3. Add the water slowly (as it might spit), the raisins and sugar, stirring until it reduces and makes a kind of paste. If using rolled oats you may need to pop the lid on for a few minutes which will help to cook them quicker. I prefer rolled oats as they’re less refined than fine or quick oats
  4. Add the milk and bring it back to the boil, stirring occasionally until porridge is thick in consistency. I like to add half the milk here and warm the other half adding it at the end when serving to make a more soupy porridge
  5. Let the porridge meld with the lid on for a few minutes, and if desired, add some warm milk too when serving
  6. Serves 1-2


  • Kapha – should have less milk and more water, and less ghee
  • Vata – should have more milk and less water, and more sugar
  • Gluten free option – quinoa flakes
  • Some additions – toasted pepitas and sunflower seeds, chia seeds, goji berries, spices can be used in whole form/seeds rather than ground if preferred
  • NB – adjust the spices according to your body type, current health concerns and the season
  • In Ayurveda it is advised that fresh or stewed fruits are not added to porridge as they are best eaten on their own and between meals (i.e. bananas, stewed apples etc.) – the reason is because fruit like bananas and milk are not compatible together and so will be difficult to digest. Gone are the days of banana smoothies in my house!
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