Wellbeing with Nutrition
Nurturing the Mind and Body

Porridge made from Sprouted Grains

I know that most people think of porridge made from oats but have you considered making porridge from other grains like buckwheat, quinoa and wholegrain rice? These are all highly nutritious grains/seeds which are also gluten-free.

By now if you have been following my blogs, you will know that I am all about using whole foods, maximising nutrient availability whilst supporting digestion.

This is where a lot of people fall over with whole grains as they do need some careful preparation if you want to avoid issues like bloating, spasms and gut irritation.

Our ancestors knew about this intuitively and they used soaking, sprouting and fermentation as key methods to deal with whole grains. Unfortunately this knowledge has mostly been ignored in modern food preparation to the detriment of our digestive health!

So many people are intolerant to grains and have to avoid them. Undigested grains are a source of toxicity and fermentation within the gut. Grain intolerance combined with leaky gut syndrome contributes to toxicity moving into the blood and affecting other organs like the skin, lungs, liver, kidneys and brain!

Anyway, grains become a lot more nutritious and easier to digest when they have soaked overnight in water then drained and left in a warm dark spot to sprout. Mother nature switches on the mechanism of germination which triggers the dormant seed to activate the growth stage. Nutrients commonly found in whole grains like the energy creating B-complex vitamins and the anti-oxidants vitamins A and C all dramatically increase after sprouting as does the enzymes which help to breakdown anti-nutrients and digest fats, proteins and starches found within the sprouted grains.

It makes total sense to sprout your whole grains especially if you follow vegan/vegetarian diets.

I have made many different types of porridge using sprouted grains. To make the process easier, I sprout a batch of whole grains, which I then cook in water until tender. These cooked sprouted whole grains are then cooled and stored in the fridge. So whenever I want to make porridge or other dishes like soups and salads then I already have got them to hand.

This recipe uses sprouted short grain brown rice.

Here's how to make my Sprouted Whole Grain Porridge

1 cup cooked sprouted whole grains (buckwheat, short-grain brown rice or quinoa).  
1/2 - 1 cup milk (homemade oat, almond or coconut milk)
1 tsp of clarified butter or coconut oil


  1. Place the cooked sprouts in a pan and cover with just enough milk
    I used sprouted whole grain brown rice and homemade coconut milk
  2. Gently heat and squish some of the grains with a fork, you will find that the porridge begins to thicken.
  3. Add a teaspoon of clarified butter or coconut oil. This helps the body to absorb fat
    I added clarified butter
  4. Heat until porridge is warm and that's it.

If you want to add any flavourings to the porridge then you could try:

  • vanilla
  • Cinnamon, cardamom
  • Fresh fruits like berries, bananas
  • A whole fruit puree like my date or apricot purees
  • Cooked apple or pear puree
  • Tahini or a homemade nut/seed butter
  • Date syrup, honey or maple syrup

Honestly it's so easy, great for breakfast or as a light meal. Give it a try and let me know what you think.

I have had a breakfast theme for the past couple of weeks, check in next week for some more recipe and health ideas :)

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