Mince Pie Porridge Recipe

Have you ever heard of Mince Pie Porridge?

Nutritionist Eli Brecher has some great tips for a gut healthy Christmas and her mince pie porridge recipe is

“During the festive season, we tend to consume more high-sugar and high-fat comfort foods, as well as increasing our alcohol consumption. In addition, we may be overdoing it with late nights, social events and Christmas parties, leading to a lack of sleep. All of these factors can negatively impact our gut microbiome (the trillions of helpful bacteria and other organisms that live inside our guts), causing digestive issues, as well as influencing our mood, skin and weight.”

Eli has very kindly shared some tips here to help us have a gut healthy xmas as well as her awesome recipe!

ByEli Brecher; Registered Associate Nutritionist in collaboration with Cytoplan

www.elibrecher.co.uk @elibrechernutrition

Ingredients for Mince Pie Porridge Recipe

ByEli Brecher; Registered Associate Nutritionist in collaboration with Cytoplan

www.elibrecher.co.uk @elibrechernutrition

Ingredients: Mincemeat Filling

Makes about 1 cup – use extras over a few days to top porridge/yoghurt/granola
½ cup chopped apples (58g)
4 tbsp raisins/sultanas (37g)
2 tbsp dried cranberries

Method for mince pie porridge

To make the mincemeat, chop the apples into small cubes (leave the skin on) and add to a pan with all other mincemeat ingredients.
Stir well, then cover with a lid and leave to simmer for 25 minutes, stirring occasionally. You can add a splash of water if it looks like all the liquid has absorbed before it’s finished cooking. Remove from the heat and allow to cool while you make your porridge.
Add the oats and chia seeds to a pan, pour overthe water and milk and turn the heat to medium. Stir in the cinnamon, ginger and orange zest and cook for 5 minutes, stirring regularly. Then reduce the heat to low and continue cooking for a further 2 minutes, or until your desired consistency is reached. Stir in 2 tbsp mincemeat, along with your maple/date syrup if using.
Transfer to a bowl and add a dollop of yoghurt on top, followed by 2 tbsp of the mincemeat, a sprinkle of chopped nuts and an extra pinch of orange zest or cinnamon if you like.

6 tips for a Gut-Healthy Christmas:

1. Start the day right with a healthy breakfast

“Use the first meal of the day to get in a good dose of nutrients, balance your blood sugar levels and keep you feeling full (so you don’t graze on leftover Christmas pudding!) Some breakfast ideas include live yoghurt with oats and stewed apples or plums, porridge with berries and almond butter, a blueberry and avocado protein smoothie or baked eggs with spinach and tomato.” try the mince pie porridge recipe below for the win!

2. Diversity is key

“Consume a colourful and diverse range of plant-based foods, including vegetables, fruit, nuts, seeds, whole grains, beans and legumes. All of these contribute to a healthy and diverse gut microbiome. Take advantage of delicious seasonal gems such as beetroot, carrots, pumpkin, wild mushrooms and pears, all of which are at their prime right now.”

3. Incorporate fermented foods

“Sauerkraut, kimchi, kombucha, miso, tempeh and live yoghurt all contain good bacteria, which support and nourish your gut microbiome and may help improve digestion, support immunity and aid weight management. These good bacteria can also be found in probiotic supplements, which may be worth exploring if your gut needs some extra care at this time of year. To find the right probiotic to suit you depending on your age, gender and lifestyle, it might be helpful to explore Cytoplan’s Good Gut Guide here: www.cytoplan.co.uk/good-gut-week

4. Get moving

“Poor digestion has been associated with lower energy levels, increased psychological stress and may be a contributing factor to weight gain. Staying active has so many perks, from keeping your digestive system regular to reducing stress levels which often creep up at this time of year. A brisk morning walk and some yoga or gentle stretching is a great way to get the blood flowing and keep food moving through your gut in a healthy way.”

5. Stay hydrated

“Whether you’re battling a hangover or you’ve overdone it on the mince pies, adequate hydration levels are essential to support our body’s natural detoxification organs (mainly the liver, kidneys and intestines). Sip on herbal teas throughout the day and infuse your water bottle with a few slices of lemon and cucumber to encourage you to keep drinking.”

6. Relax!

The gut-brain axis is the two-way communication system between your gut and your brain, via the vagus nerve, a cranial nerve that connects the brain to the body. And serotonin, a key hormone that is responsible for helping us to “feel good”, is manufactured in the gut before being transported the same way to the brain too. Digestive disturbances reduce the production of serotonin which is why stress can often manifest as digestive symptoms, and digestive issues may be linked with increased levels of anxiety and depression. The lead-up to Christmas can be a particularly stressful and busy period for many of us, so it can be helpful to support your nervous system with relaxation techniques, to move your body out of “fight-or-flight” mode and into “rest-and-digest” mode. We can do this by integrating a regular meditation or breath work practice into our morning routine – or simply taking a few slow, deep breaths before each meal.”

By Registered Associate Nutritionist Eli Brecher in collaboration with Cytoplan, to see their Good Gut Guide and Cytoplan’s new probiotic for women; Women’s Biotic head to: www.cytoplan.co.uk/good-gut-week

Mince Pie Porridge Recipe - Gut healthy and Super tasty (2024)