Pistachio porridge: The new breakfast revolution energising mornings

Breakfast should be the most important meal of the day. It should help to start the day in a good mood and provide energy not just for the rest of the morning but also for the subsequent hours. More and more people are realising this and are giving up bad habits like drinking energy drinks upon waking up.

We are eagerly searching for new, interesting recipes for healthy and nutritious breakfasts, and the internet is full of such ideas, though not all are beneficial for health. Fortunately, this concern does not apply to one of the hits of recent months, pistachio porridge. This is an enhanced version of traditional porridge, with pistachios boosting the flavour.

How to prepare the favourite breakfast treat of influencers?

Of course, the base of the dish remains oats made from cleaned oat grains that are first dried and then chopped and cut.

It's not by chance that they are categorised as so-called functional foods, which greatly impact our health. They are a treasure trove of dietary fibre (with a particularly high content of soluble fractions), protein (they contain more than other grains), unsaturated fatty acids (especially valuable linoleic acid), B vitamins, vitamin E, and other powerful antioxidants (hydroxybenzoic and hydroxycinnamic acids and phytates).

There are many benefits to regularly consuming oats. Eating porridge helps lower "bad" LDL cholesterol, regulates bowel function, improves peristalsis, stimulates metabolic processes, has a positive effect on carbohydrate and lipid management (reducing the risk of cardiovascular diseases), strengthens immune resistance (neutralising harmful effects of free radicals responsible for faster ageing of the body and promoting many serious ailments, including cancers), improves physical and mental performance, and also benefits teeth, skin, and hair.

The beta-glucans found in oats lower the glycaemic index of foods and the appetite (modulating the concentration of leptin and ghrelin, hormones responsible for regulating hunger and fullness centres). Therefore, diabetics and everyone who wants to avoid being overweight or obese should consider them.

Pistachios also offer many benefits. They have a unique, slightly sweet taste, which is why they've been an important ingredient in numerous dishes, like Turkish baklava or French pâté —terrine—for centuries.

Pistachios, thanks to their content of monounsaturated (MUFA) and polyunsaturated fatty acids (PUFA), plant sterols, vitamins, and minerals, are a valuable addition to the daily diet. They are the most effective nuts in lowering "bad" LDL cholesterol.

Thanks to their high content of B vitamins, especially B1, pistachios have great effects on the nervous system. They alleviate fatigue, tiredness, or a bad mood, allowing for better rest at night and waking up refreshed and full of energy in the morning.

Pour oats, preferably rolled (about 50g), into a saucepan and cover with milk, either cow's or plant-based, like oat milk (roughly 250ml). Add a pinch of salt. Cook over low heat for 5-7 minutes, stirring often, until the porridge thickens and the oats soften. If you want a thinner consistency, add more milk.

Remove the saucepan from the heat and add a tablespoon of pistachio cream (available in health food shops or online). Mix thoroughly to ensure the cream is well distributed and gives flavour to the porridge. If you prefer sweeter breakfasts, add honey or maple syrup (1 tablespoon) and a teaspoon of chia seeds to enrich the dish with valuable omega-3 fatty acids.

Transfer the pistachio porridge into a bowl and decorate with fresh fruits (blueberries, raspberries, grapes) and chopped pistachios.