Good Gut Grainy Porridge


Variety is key when it comes to whole-grains as they provide many nutrients, and a whole lot of fibre for us and our inner community of gut bacteria, helping them thrive and providing us with so many health benefits. Besides all that, this overnight soak of 3 grains, and 3 seeds is a sure delicious way to start the day.

breakfast, grains, High Fibre, Healthy

Prep time (mins)
Total time (mins)
Overnight soak (or longer)

1 cup rolled oats

½ cup pearl barley

½ cup quinoa

¼ cup chia seeds

¼ cup pumpkin seeds

¼ cup sunflower seeds

¼ cup cashews

¼ cup of dried fruit (I like Goji berries and raisins)

1 cup (or more to soak) milk of choice - I use soy milk for some extra nutty flavour)

½ cup honey

¼ top cinnamon

¼ top vanilla extract

Optional toppings: fresh fruit, desiccated coconut, honey

  1. In a large container or glass jar, add the following to soak overnight: oats, barley, quinoa, chia seeds, milk, honey, and dried fruit.

  2. Add desired quantity of soaked mixture to a pot and cover with water (you can also add more milk for that extra deliciousness).

  3. Bring to the boil.

  4. Add cinnamon, vanilla extract/ essence and let it simmer until sticky.

  5. After cooking, stir in the sunflower and pumpkin seeds

  6. Serve warm, with additional toppings, and more milk ( I always do!)