Courgette and coconut porridge

Courgette and coconut porridge

Suitable for low FODMAP diet

This recipe was inspired by Green Evi, from blog where she shares lovely plant-based recipes and beautiful pictures of her dishes. What a great idea to include vegetables in porridge. This recipe is really creamy and tastes delicious. The courgette becomes really soft and you would know it is there. Give it a go and surprise yourself.

Serves 2


  • 1 cup of rolled oat
  • 1 cup of shredded courgette (peeled if you wish)
  • 1 cup of unsweetened coconut milk (I get this one)
  • 1 cup of water
  • 1 tbsp maple syrup
  • 2 tbsp of shredded coconut (optional)
  • Topping: berries of your choice and toasted coconut


  1. Add all the ingredients to a small pan and cook for about 5-10 minutes, stirring occasionally.
  2. Add your toppings and serve warm. Enjoy!

Nutrition tips: Why it is important to eat breakfast (even a very small one)

It is so easy to skip breakfast. If you have a large dinner, you may not feel hungry in the morning. However, if you eat a filling breakfast, you will find that you may not feel like snacking during the day. This is a really effective way to manage weight and energy levels. Having breakfast prior to exercise can have a positive influence on some aspects of mood and results in a better appetite control after exercise particularly for women according to this study.

Other studies show that when kids skip breakfast, they can end up going for long periods of time without food and this period of semi-starvation can create a lot of physical, intellectual, and behavioural problems for them. So if you have a family, it is key for everyone to have at least a small breakfast. Aim for wholegrain cereals which have no added sugar. Including protein in your breakfast will keep you full for longer. Eggs are a good options as well as smoothies with protein powders added in. I particularly recommend this one from Lifefood which does not contain any sugar.

If you are concerned about your eating habits and wish to get some help, get in touch with a nutritional therapist. A personalised nutritional plan can help you choose the right food for you and will help you feel better and lighter.


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