• Tracey Raye

Low-Sugar Blueberry Almond Pinhead Porridge

Updated: Jan 31, 2020

I really love pinhead porridge, however it isn't the most convenient to cook during the week what with its 40 min+ cooking time. For this reason, if I am really craving the chewiness of the pinhead variety, I'll either use my pressure cooker which brings the cooking time down to about 18mins (and I can get ready while it is cooking as I don't have to stir it!) or I'll make a big batch at the weekend, store it in the fridge and grab a portion in the morning. Alternatively, you can of course just use rolled oats and cook them as per usual.

As this is a low sugar compote, I chose blueberries since these are naturally the sweeter of the berry varieties. To sweeten, I simply added some unsweetened apple sauce (from a jar, but you can stew from fresh too!) which has the benefit of being low-glycemic (so it won't spike your blood sugar), as well as being a great source of pectin - a prebiotic which those healthy bacteria in your gut just love to feast on!

Finally, (if you haven't already noticed) I will tend to add 1-2 tbsp of flaxseed and 1 tsp of cinnamon to most of my breakfast recipes as standard. This is because cinnamon is great at balancing blood sugar levels, while ground flaxseeds are not only a great source of omega 3 fats, but are fibre rich too! These two ingredients are particularly important if you are trying to support hormonal balance. I will get my female patients to add these both the week before (luteal phase) and during (menstrual phase) their period to minimise symptoms of PMS as their hormone levels are shifting and changing. Flaxseeds are a great source of phytoestrogens which can mimic the effect of oestrogen in the body but to a lesser extent; and so are great for either anyone who's oestrogen levels are high or who's oestrogen:progesterone ratio is off kilter. Also, as many women can find that their blood sugars are a little higher before or during their period, the addition of cinnamon can be very useful in modulating this.


For the porridge:

  • 2 cups pinhead oats (also called 'steel cut')

  • 2 cups water

  • 2 cups non-dairy milk of your choice

For the compote:

  • 2 cups blueberries (fresh or frozen)

  • 1 cup unsweetened apple sauce (or freshly stewed apple)

  • 1 tsp vanilla extract

  • 1/4 tsp salt


For porridge:

  1. Combine pinhead oats, water and milk in your pressure pot and cover with the lid, making sure it is sealed properly.

  2. Follow the instructions for cooking with your own pressure pot. For mine, I bring this mixture to the boil, then lower the heat to simmer and cook for a further 18mins. Once cooked, I turn off the hot and allow to cool for 10mins until its ready to eat.

  3. Porridge can be stored in the fridge for 4-5 days or frozen in portions for up to one month.

For the compote:

  1. Add your blueberries, apple, vanilla and salt to a pan and bring to a simmer. Mix with a wooden spoon until your blueberries have burst and the mixture is glossy.

  2. Remove from the heat and serve straightaway.

  3. You can store leftover compote in a jar for up to 7 days or add it to your porridge portions for an instant freezer breakfast.


  • 3/4 cup cooked porridge

  • 1/2 cup blueberry compote

  • 2 tbsp chopped almonds, toasted

  • 1 tbsp ground flaxseed

  • 1 tsp cinnamon

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