We’re a week into the New Year, and I’m always curious as to whether people make New Year’s resolutions or not.
I’ve noticed that people I talk to are split just about down the middle in their line of thinking; about half make resolutions at the start of a New Year and the other half says they try to make a resolution any time a change is needed.
Whether or not you make New Year’s resolutions, I’m guessing you want to start off the New Year on a healthy note. Even if you slipped already, this Creamy Wheat Berry Porridge with Gingered Blueberry Topping is an easy way to get your breakfast routine back into healthy mode.
Have you had wheat berries? They’re delicious with a slightly chewy texture and an almost nutty flavor. More than that though, wheat berries are an incredibly healthy whole grain. They are a good source of fiber (1/4-cup of uncooked hard red wheat berries provides 6 g fiber), a decent source of protein (1/4-cup of uncooked hard red wheat berries provides 6.5 g protein), and supply essential vitamins and minerals like magnesium, potassium, B vitamins, and vitamin E, to name a few.
What does all that do for you? Fiber promotes digestive health and regulation of bowel movements, helps lower cholesterol levels, assists in stabilizing blood sugar, and helps maintenance of a healthy weight. Magnesium helps regulate blood pressure and may help prevent type 2 diabetes. B vitamins are crucial for energy metabolism. (You can read more about wheat berry nutrition on The World’s Healthiest Foods, Jillian Michaels, Live Strong, and Love to Know.)
This stick-to-your-ribs porridge is a completely satisfying cure for a cold winter morning and a nice change up from a regular bowl of oatmeal. I like to make a batch of it at the beginning of the week and reheat it each day for a super quick hot brekkie all week long (you can switch up the toppings to keep it exciting, and if you’re a fan of cold overnight oats, I think you’ll enjoy this porridge chilled as well).
Cheers to a healthy breakfast no matter how you do it.
- 1 cup (175 g) hard red winter wheat berries (see Note)
- 4 cups (950 ml) water
- ½ teaspoon sea salt
- 2½ cups (590 ml) vegan dairy-free “milk”
- 2 tablespoons chia seeds
- 1 tablespoon coconut oil
- 1¼ cups (175 g) frozen blueberries
- 2 tablespoons maple syrup
- 1 tablespoon water
- ½-inch piece fresh ginger, grated
- ½ teaspoon fresh lemon juice
- ⅛ teaspoon sea salt
- Full-fat coconut milk, for drizzling on top (optional)
- Bring the wheat berries, water, and salt to a boil in a medium saucepan; cover the pot, turn the heat down, and simmer for 45 minutes, stirring occasionally. Turn the heat off and let the porridge sit for an hour (or overnight).
- Stir in the milk, chia seeds, and coconut oil and bring to a simmer over medium heat; turn the heat off, cover the pot, and let it sit for 10 minutes before serving.
- Meanwhile, combine all ingredients for the topping in a small saucepan over medium heat. Cover the saucepan, bring it up to a boil, and let it cook for 3 minutes, adjusting the heat down as necessary so it doesn’t boil over.
- Serve the Creamy Wheat Berry Porridge with the Gingered Blueberry Topping and coconut milk drizzled on top.
- Store leftovers in the fridge for up to 5 days. Reheat this porridge on the stovetop while stirring frequently, adding additional water to thin it out as necessary.
If Keeping This Dish Vegan Isn’t a Concern: Feel free to use any kind of milk you like in the porridge and heavy cream instead of coconut milk to drizzle on top.
Reheating: This porridge is a good one to make and keep on hand for weekday breakfasts; to reheat, warm it gently on the stovetop over medium-low heat, stirring occasionally. You can add a splash of milk or water to thin it out if you want.