By Karimah Bint Dawoud, Qualified Clinical Nutritionist.

It’s cold in the morning and not everyone can deal with have raw fresh fruits and veggies in a smoothie. Porridge with nut milk or organic milk and stewed fruit is another healthy option.

Karimah’s Cuisina porridge is special because it’s nutritious and delicious.

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The spices are optional but are healthy ,wise ,beneficial , mainly anti-inflammatory and anti-biotic.


Our porridge contains banana which is a food that is specifically mentioned in The Quran and for good reason.


SURAT/CHAPTER 56, AYAT/VERSE 29 Surat Al-Wāqi`ah (The Inevitable) – سورة الواقعة

 “Among banana-trees with fruits piled one above another, “

Bananas provide natural sugar, complimented with high fibre that regulates the sugar absorption into the blood stream, They are packed with vitamin C and potassium  , so be careful people with kidney disease



Fantastic food to eat after training, home made spicy porridge made with cashew milk. Cashew nuts are packed with L-Arginine, which is a necessary amino-acid for converting protein.


It’s also good for the heart, blood vessels and immune system. It is important to remember when we get our nutrients from whole foods as opposed to tablets and processed training formulas, that there are hundreds if not thousands of un-identified components in the whole foods that enhance absorption and well being.


We like to pre-soak the oats the night before, as it makes for quicker cooking time and optimum nutrition and digestion.

Here’s an extract from Nourishing Traditions which explains the reason why oats need to be soaked:-
“All grains contain phytic acid (an organic acid in which phosphorous is bound) in the outer layer or bran. Untreated phytic acid can combine with calcium, magnesium, copper, iron especially zinc in the intestinal track and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects. Soaking allows enzyme, lactobacilli and other helpful organisms to break down and neutralize phytic acid. As little as seven hours of soaking in warm acidulated water will neutralize a large portion of phytic acid in grains. The simple practice of soaking cracked or rolled cereal grains overnight will vastly improve their nutritional benefits.”

Not soaking can have a long term impact on the health of your bones as your body is being deprived of minerals like calcium, iron, zinc and copper.

INGREDIENTS for single portion of porridge, you will need to do you times tables honey.
• 50- 100g porridge oats (pre-soaked) depends on your size and if you are training.
• 1 banana
• 130 ml milk nut milk like almond or cashew for cooking
• ½ – tsp cinnamon powder (optional)

• ½- tsp turmeric/haldi powder (optional)
• A tiny pinch of pepper (optional)

• ½- tsp ginger powder (optional)

• 50-100 ml milk for serving
• Fresh or cooked fruit and/or clear honey, to serve
• You could add raisins, dates or other dried fruits at cooking stage
• Soaked dates will help with constipation


1. Soak the oats in water for at least 8 hours/overnight, allowing them to ferment
2. When ready to cook, drain liquid off the oats , through colander and place in a small saucepan,
3. pour in the milk, add the banana
4. Add spices and stir for 1-2 minutes on medium heat
5. Turn off heat and cover,Leave to stand for 2 minutes before serving
6. Place in bowl, add remaining milk if desired
7. Add honey, banana, other fresh or cooked fruit

Karimah Keep Fit, here to empower you

Further reading


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