cinnamon porridge with chia, hemp & walnuts

so many good things in one little bowl... this cinnamon porridge with chia, hemp & walnuts is the ultimate healthy, hearty and cozy way to start the day!

this porridge has everything you & your kids need to start the day off right.  brimming with healthy goodness, it will definitely fill you up & keep you going until lunch.

as the name suggests, this dish is simply loaded with 'super-foods'.  sure that term is used and used and overused, but it really does apply here!  chia, hemp & walnuts all contain some amazing nutrients, and when you add in the hearty, fiber-filled oats, warm cinnamon, & a sprinkle of raisins and cranberries you have a cozy, healthy and oh so delicious breakfast - perfect for those chilly winter mornings.

but before we get to the recipe, lets break down these ingredients.

chia seeds - amazing tiny black seeds (they look like poppy seeds) that absorb a ton of water & develop a plump, tapioca-like shell around them, yet still retain a bit of crunch.  when soaked in a liquid, they look exactly like tomato seeds.  some benefits... they are full of protein, fiber and calcium.  

hemp seeds - these are literally the most nutritious seed in the world.  not only are they a complete protein, but they are more digestible than any other animal-based protein (and that does include dairy!).  they also contain all of the good fatty acids that we  need, and bonus - there are no known allergies!  a 3 tbsp serving - and trust me, that's a lot - contains only 120 cals, 5g fiber & 10 g protein.  they are super mild tasting, with a very faint nuttiness & they bring a creaminess to every dish they're added to.  

walnuts - you know that saying that certain foods resemble the body part that really benefits from them? and you know how walnuts look like tiny brains?  well there you go - walnuts are excellent for brain health.  in addition to their creamy, almost sweet flavor, they are filled with vitamins (esp. vitamin e), omega-3's, potassium, calcium & magnesium. 

cinnamon - loaded with antioxidants, cinnamon is also anti-inflammatory, helps to lower blood sugar and has been shown to aid in cancer prevention. and of course, it brings a subtle warmth to every dish it's added to.

now that we know why we should be eating all of the components of this recipe, lets get to the yum factor.  the combination of these seeds & nuts creates a creamy, crunchy & hearty porridge.  definitely a very cozy dish.  you can barely see the seeds, and the cinnamon makes the whole thing taste like a big oatmeal cookie.

as parents, we're always trying to give our kids the best, healthiest and most nutritious foods that we possibly can, and we all know that that is definitely easier said than done.  that's why recipes like this one are such gems.  so much goodness neatly tucked into a cozy bowl.  add a splash of almond milk, some fruit on top and you're good to go!

recipe: cinnamon porridge with chia, hemp & walnuts (serves 1)


  • 1/3c oatmeal
  • 2/3c water (or almond milk for extra creaminess and nutrition)
  • pinch salt
  • pinch of ground cinnamon
  • 1/2tsp chia seeds
  • 1/2 tsp hemp seeds
  • 2tbsp walnuts, chopped
  • 1 tsp raisins - optional
  • 1 tsp dried cranberries - optional


  1. combine the oatmeal, water, salt, cinnamon, chia & hemp in a small saucepan or microwave-safe bowl.  
  2. heat on low until all of the liquid is absorbed, about 3 or 4 minutes.
  3. pour into a bowl, top with walnuts, a splash of almond milk & fruit (if adding)