Let's talk about porridge

Porridge is the winter breakfast of champions. Nutritious and inexpensive, it is a great way for adults and children to start the day.

Porridge is a catch-all term to describe a dish resulting from cooking starchy grains in water or milk until a thick soupy consistency. Oat porridge is thought to have originated in Scotland around the 16^th century. Oats were fed to animals until the lack of reliability of maize and wheat crops made oats attractive for human consumption.

Australia produces oats for the domestic and international market, with Western Australia being the largest producer state. The demand for oats is growing worldwide due to its nutritional content and low cost.

Unprocessed oats are the seed from harvested oats. To be digestible to humans, the outer husk is removed, leaving the oat groat, which is then heated and dried. This is further processed by cutting the groat into pieces to give steel-cut oats. Rolled or traditional oats is made by steaming, pressing then drying the hulled groat. Quick oats are traditional oats pressed thinner and cut into smaller pieces for faster cooking. Instant oats are highly processed with much of the fibre removed, but are still preferable to sugary cereals.

Traditionally a dish consisting of just water, oats and salt, oat porridge is nutritious and filling. It is a good source of fibre, plant protein, vitamins and minerals, is low GI (a carbohydrate that breaks down slowly) and cholesterol lowering. Oats must be grown and processed away from wheat crops to be labelled as gluten free.

The Golden Spurtle World Porridge Making Championships, held annually in Scotland, coincides with World Porridge Day (10^th October). It is named for the traditional porridge stirring implement – the spurtle. It is rod-shaped, made from untreated wood, about 25cm long and often has a decoration on the end like a thistle, the emblem of Scotland. You must stir with your right hand in a clockwise direction to keep the devil out. Alternatively, use a wooden spoon and stir any which way.

The Scots prefer just three ingredients – oats, water and salt. Steel-cut oats take longer to cook and can be soaked overnight to shorten the morning cooking time but produce a chewier, nuttier porridge.

Porridge consistency is a personal preference, but the rule of thumb is 1 part rolled oats to 3 parts water. Cook until the desired consistency is reached, adding more water if needed. Creaminess is achieved through regular stirring. Don’t forget the salt – just a pinch makes all the difference.

For a rounded meal add fresh seasonal, poached or dried fruit and top with yoghurt and nuts or nut butter. If you prefer your porridge with a touch of sweetness, add a drizzle of honey or maple syrup, cacao nibs or just a sprinkle of cinnamon.

For a decadent porridge, when you have more time on your hands, try this spicy one from Maggie Beer, which makes good use of the winter navel oranges.