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Hearty Porridge: Oatmeal for Lunch

Now that the days are getting shorter and unfortunately also colder, a warm meal in the morning is exactly the right way to start the day. Porridge is a popular variant. The porridge is a real power food and is usually refined with your favorite fruit, nuts, and honey. But now not only breakfast fans can enjoy it: hearty porridge is currently conquering the bowls and turning the rest of the breakfast into a healthy lunch menu.

The sweet times are over

As a balanced alternative to wholemeal bread and muesli in the morning, porridge made its way onto the breakfast table. A healthy affair that you can now also enjoy for lunch or dinner: as a hearty porridge. Instead of the usual sweet toppings, the oatmeal is refined with all sorts of vegetables, mushrooms, eggs, meat, or seeds and is therefore suitable for a nutritious main meal. Many bloggers and hobby cooks have already tried the latest trend and are convinced with more and more variants of the hearty porridge.

That’s why porridge is healthy

The basis of the oatmeal is the same as for the hearty porridge: the basic ingredients are oat flakes or flour but spelled flakes also taste great. The grain scores with a high fiber content, which keeps you full for a long time and ensures good digestion. The complex carbohydrates provide a lot of energy, keep the blood sugar level constant and thus prevent annoying food cravings.

Porridge gets its creamy consistency by boiling it in water or milk because the flakes swell in it. Milk supplies the body with important nutrients such as calcium, protein, and vitamins A and D. If you like it spicier, you can refine your hearty porridge with salt or cook the flakes directly in vegetable broth.

Instead of fruit, this variant is mixed with vegetables. Varieties that cook quickly, such as peas or tomatoes, can be added directly to the grain in the pot and cooked after about five minutes cooking. Otherwise, briefly steam the vegetables in a pan and add to the hearty porridge. Vegetables have hardly any calories and score with lots of fiber and vitamins. Of course, the eye also eats with you and so, depending on the season and taste, the best varieties can be selected and the hearty porridge varied.

Hearty porridge recipe

The following recipe can be used as a basis and supplemented by the alternatives already mentioned above:

Ingredients for 2 servings

  • 500 ml liquid (water, milk, vegetable broth)
  • 100 grams of rolled oats
  • 1 pinch salt (if not using vegetable broth)
  • 100 grams of peas
  • 100 grams of corn
  • 2 tbsp sunflower seeds

The preparation

  1. Boil the liquid and then stir in the flakes. Season with salt only if not cooking in vegetable broth. Let the whole thing simmer for about five minutes.
  2. Rinse the peas and corn and mix in with the porridge. Cover and simmer for five more minutes while stirring.
  3. Refine the hearty porridge with the sunflower seeds and serve in two bowls.
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Hot and Greasy: You Should Better Avoid 5 Dishes During Your Lunch Break

During the lunch break, many people grab fast food – after all, there is often not much time to eat. However, there are 5 dishes that you should better avoid.

Fast food during the lunch break: because it has to be fast

Although such a lunch “to go” is anything but relaxed, it saves time and is usually delicious. The choice of the right lunch should not be underestimated. Most people leave much more time for breakfast and rethink their eating habits more often. But at midday work is pressing and people only eat because of hunger. Lunch is the prerequisite for an energetic and successful second half of the day.

In the long run, the unhealthy lunch breaks can become a habit and have some nasty side effects. Fast and stress eaters are more likely to develop metabolic syndrome. These include obesity, dyslipidemia, high blood pressure and insulin resistance. In the short term, symptoms such as bloating or heartburn can be expected.

In order to prevent the mentioned possible side effects of permanently unhealthy lunches, you should avoid the following dishes in the future:

#1Pizza

A well-known lunchtime classic. A whole pizza is usually eaten up in just 30 minutes, because the break just doesn’t allow for more time. However, our favorite Italian food should remain the exception, because it contains significantly more sodium than the average adult needs per day. Elevated sodium intake can lead to high blood pressure and cardiovascular disease.

#2 Sandwich

Even the popular sandwich or roll is not necessarily good for our body. A lavishly filled roll with greasy sauces or cold cuts usually covers half of an adult’s nitrite and nitrate requirement. It is better to choose a vegetarian alternative or a simple sandwich – without sauces.

#3 Burgers

The burger is also a popular lunchtime dish. Most of the time, fries and a soft drink are ordered as well. In combination, the calorie value of the meal naturally jumps up quite a bit. However, with this high-fat, calorie- and sodium-rich food, overweight, diabetes and high blood pressure must be expected if consumed more frequently.

#4 Grilled Chicken

Grilled chicken is loaded with fat and sodium. In general, fried meals are often viewed very critically. In very large quantities, they often lead to cardiovascular problems and can even have fatal consequences.

#5 Hot Dogs

The well-known sausage with a roll, roasted onions and sauce almost completely fills the daily requirement of saturated fatty acids for an adult. In addition, there is a sodium intake that should not be underestimated, because a high sodium content can lead to high blood pressure. This also increases the risk of suffering a stroke or developing heart failure. In addition, excessive intake of fatty acids leads to higher cholesterol levels. This increases the risk of a heart attack or stroke even more.

Better: Tips for a healthy lunch

To avoid all side effects and dishes, but still enjoy a healthy and relaxed lunch break, here are a few tips:
60-30-10 principle: 60 percent of the break time is meal time, 30 percent exercise time and 10 percent relaxation time.
Eat in peace and take your time.
Choose lots of fruits and vegetables for your dish.
Avoid toppings on white bread, prefer whole grain rolls.
Consume animal products in moderation.
If possible, avoid fast food altogether.
Do you drink much

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