NRQi Porridge

Traditional Chinese Medicine Perspective

In TCM, a warm bowl of porridge is a gentle way to begin the day, giving the Spleen and Stomach nourishment that is easy to receive and transform.

This NRQi porridge combines oats, black sesame seeds, cinnamon and a nourishing seed blend. Oats provide grounding nourishment, while warming cinnamon encourages movement and circulation. Black sesame seeds are traditionally valued for nourishing the Liver and Kidney systems, while the additional seeds bring richness and substance.

A little maple syrup or honey adds gentle sweetness, a flavour traditionally associated with the Spleen. Together, these simple ingredients create a warming, nourishing breakfast designed to support Qi and provide a grounded start to the day.

Bowl of oatmeal topped with fresh raspberries, blueberries, and pomegranate seeds, with a spoon lifting a portion.

You’ll Need

Instructions

  • Combine all the ingredients together in a glass bowl (for microwaving) or in a pot (cooking on the hob)

  • Microwave Instructions: Cook for 1 minute 30 seconds for loose consistency or 2 minutes for thicker.

  • Hob instructions: Cook for 3-5 minutes over medium heat. Stir continuously until it reaches the consistency that you prefer.

  • Enjoy warm with your favourite toppings!

Serving Suggestions

  • Top with your favourite fruits - I like banana slices, blueberries, pomegranate seeds, raspberries and more!!

  • Add your favourite nuts - walnuts, almonds etc…

  • Enjoy with a hard boiled egg on the side for added protein

What the Research Says…

Oats and gut health: A 2024 systematic review of randomised controlled trials found that oats and barley can influence the composition of the gut microbiota, with some studies also reporting improvements in metabolic markers. The researchers noted that results varied between studies and populations.
https://pubmed.ncbi.nlm.nih.gov/38789888/

Black sesame and cardiovascular health: A 2021 meta-analysis of 16 randomised trials involving 908 participants found that sesame consumption was associated with improvements in several cardiovascular risk markers, including blood lipids and blood pressure. The researchers called for larger, well-designed trials to confirm the findings.
https://pubmed.ncbi.nlm.nih.gov/33612009/

Cinnamon and blood-sugar regulation: A 2024 meta-analysis of 24 randomised controlled trials found that cinnamon supplementation was associated with improvements in fasting blood glucose and some other measures of glycaemic control in people with type 2 diabetes. These studies used supplemental amounts of cinnamon, so the findings shouldn't be assumed to apply to the teaspoon used in this porridge.
https://pubmed.ncbi.nlm.nih.gov/37818728/

Flaxseed and heart health: A systematic review and meta-analysis of 62 randomised controlled trials found that flaxseed supplementation was associated with modest reductions in total cholesterol, LDL cholesterol and triglycerides.
https://pubmed.ncbi.nlm.nih.gov/31899314/

Chia seeds and metabolic health: Research is mixed. A 2024 meta-analysis of eight randomised trials found no significant effect of chia on fasting glucose, HbA1c or insulin, highlighting the need for larger studies. Other analyses have reported possible effects on blood pressure and some lipid markers.
https://pubmed.ncbi.nlm.nih.gov/38917708/

Honey and cardiometabolic health: A 2022 systematic review of 18 controlled trials found that honey consumption was associated with modest improvements in several markers, including fasting glucose and blood lipids. However, the certainty of evidence for many outcomes was low and results differed according to the type and processing of the honey.
https://pubmed.ncbi.nlm.nih.gov/36379223/

Maple syrup and gut–metabolic health: A randomised controlled crossover trial found that replacing refined sugar with maple syrup in adults with mild metabolic alterations produced improvements in some cardiometabolic risk factors and was associated with changes in the gut microbiota. The researchers noted that the role of the microbiome in these effects needs further investigation.
https://pubmed.ncbi.nlm.nih.gov/39163971/

TCM Food Benefits

  • 🌾 Oats: Gently nourish Qi and support the Spleen; grounding and sustaining for steady energy

  • ⚫ Black Sesame Seeds: Nourish Liver and Kidney Yin and Essence; traditionally associated with healthy ageing, hair and vitality

  • 🌿 Cinnamon: Warms the interior, supports Yang and encourages the smooth circulation of Qi and Blood

  • 🌱 Flax & Mixed Seeds: Nourishing and moistening; help support the body’s fluids and encourage gentle bowel movement

  • 🍯 Honey: Moistens and harmonises; traditionally used to support dryness and gentle digestion

  • 🍁 Maple Syrup: Adds gentle sweetness and nourishment; the sweet flavour is associated with harmonising and supporting the Spleen

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