Oatmeal Barley Apple Porridge
Plus Several Variations
Oatmeal Barley Apple Porridge with Apple is an excellent, satisfying and hearty way to begin your day. Complex carbohydrates like barley and oats which contain both soluble and insoluble fiber provide slow-burning energy which keeps blood sugar and energy balanced and even throughout your morning. Balanced blood sugar = balanced moods!
The Oatmeal Barley Porridge can either be cooked with apple, or, alternatively, topped with any of my baked or stewed fruit recipes, or my Apple Goji Berry Sauce, one of my favorite, go-to fall / winter diet fruit blends. Either way, the apple lends to the juicy sweetness of this delicious, hearty porridge.
Whole grains are excellent for fueling your brain as well as your body. They are the principal food in macrobiotic diets.
I love the extra chewiness of barley, which, according to Chinese medicine is a great grain for helping remove excess dampness (especially Hato Mugi which we love adding to brown rice.) Generally speaking, it would be especially beneficial during the damp seasons of spring and summer, or for those with edema, or excess dampness.
You can certainly use a variety of rolled grain flakes ~ in addition to, or instead of ~ either the barley or oats, such as rolled rye flakes, kamut flakes, whole wheat flakes, white whole wheat flakes (if you can find them), spelt flakes, rice flakes or triticale flakes. You can also blend rolled or steel cut oats with millet, one of our favorites, roasted buckwheat groats, quinoa, or, good old fashioned rolled oats (which we blend with Bob's Red Mill Protein Oats) for a Creamy Oatmeal Porridge that will warm you up on a winter day.
You'll find a few resources I use for ordering good quality whole grains in bulk at a good price after the recipe.
Porridge with Barley & Rye Flakes topped with Baked Fruit
Rolled Barley and Oat Porridge with Collards, and QB Carrot & Daikon Radish, Topped with Aduki Beans
Rolled Barley & Oats with Collards & Red Cabbage, Topped with Hemp & Pumpkin Seeds
More Delicious Porridge Options
If you are looking for variety, or new ways to prepare your morning porridge, here are a few of our favorites. We eat one or the other nearly every morning, with slight variations as to which grains we use depending on the season.
In addition to this Oatmeal Barley Apple Porridge, which can be enjoyed throughout the year, and especially during the damp seasons, we also love straight up oats, especially during the winter. Oats are warming and nourishing. In this Creamy Oatmeal Porridge recipe on my blog, I share several ways to boost the protein of your morning oats, and which add-ins are especially beneficial for nourishing the Yin, and pacifying Vata.
Oat Millet Porridge is ideal for those with a predominantly Kapha dosha, as millet (similar yet different than barley) is more drying. If you tend to have a lot of sinus issues or phlegm, this Oatmeal Barley Apple Porridge, or Oat Millet Porridge are great choices. Serve your Porridge with Miso Soup with Shredded Daikon and Wakame to help resolve the phlegm.
Oats with Roasted Buckwheat is another great winter porridge choice. Buckwheat is a more Yang / warming grain, so it is ideal for those who are often feeling cold, or as part of the fall / winter diet.
Another favorite porridge is Brown Rice Porridge, which is a great way to to use up leftover brown rice, and, like millet and buckwheat, is also gluten-free for those with celiac disease.
(In case you want to learn more about the Ayurvedic doshas, and Chinese 5-Elements, look for more articles to come, here and on my blog, and in my revised, expanded edition of The Macrobiotic Action Plan, Your MAP to Greater Health & Happiness, now available in paperback, or as a PDF ebook. I also have a BUNCH more fun porridge & congee recipes in Basic Macrobiotics Menus & Recipes which will be republished by spring 2025 in paperback. )
Oat Millet Porridge with Apple Raisin Sauce (L), Creamy Oatmeal with Yin Nourishing, Vata Pacifying Add-Ins (Center)
Oat Millet Porridge with Pressed (Quick Pickled) Napa Cabbage, Rehydrated Apples with Raisins & Teeccino
Serve Up Your Morning Oatmeal Barley Apple Porridge with Miso Soup or Vegetables
 Oat Buckwheat Porridge with Pear Raisin Goji Berry Sauce (L), Oat Millet Porridge with Miso Soup (R) |
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Take your morning Oatmeal Barley Apple Porridge to the next level by serving it up with QB Greens or steamed broccoli or other vegetables, or even better, have it with some Miso Vegetable Soup. Vegetables and greens add protein and many minerals. Most greens and vegetables are more alkaline, providing balance to the slightly acidic nature of whole grains.
Miso Soup is especially healing. It just feels good going down! Plus miso contains live beneficial enzymes, while seaweeds are especially rich in minerals.
Adding Miso Soup, greens or vegetables will:
- Aid weight loss
- Boost your overall nutritional intake
- Mineral-rich seaweeds are great for your hair, skin and nails
- Leave you feeling oh so happy and balanced, fueled up and ready to begin your day
I could go on, but this is a recipe post, so let's get to it!
Oatmeal Barley Apple Porridge Recipe
This basic recipe will feed two adults, possibly three for lighter eaters and depending on what else you may be having.
- 3/4 cup rolled oats (not instant)
- 3/4 cup rolled barley flakes ~ or use 1 cup of oats, and 1/2 cup of barley
- 3&1/2 - 4 cups water + 1 cup soy milk, or nondairy (ND) milk of choice (use more liquid for a softer, creamier texture, less for thicker, dryer porridge)
- 1 apple, peeled and grated or finely chopped, optional
- Pinch unrefined sea salt (optional)
Possible Toppings:
- In lieu of adding an apple while cooking the Barley Oat Porridge, top with Apple Raisin Goji Berry Sauce
- 1 tablespoon of hemp seeds &/or dry roasted or ground pumpkin seeds, or a few chopped walnuts
- Sliced scallions
- If you like it sweeter, a drizzle of brown rice, maple, or sorghum syrups, or a little organic brown sugar
- If you like it more savory, top with naturally fermented (brined) cabbage or other veggies, or natto ~ a super nutritious condiment made with soybeans rich in vitamin K2, important for bone and heart health
Measure oats, barley, water and soy or other nondairy milk into a pot. Add apple, and pinch of salt. Cover with lid slightly ajar while it comes to a boil to prevent boiling over. Turn low, fully cover, and let simmer about 20-30 minutes.
Remove from heat, but leave lid on for a few minutes. This will help loosen up any grain stuck to the bottom. Then give a quick stir and serve. Top as desired.
NOTES:
- For a super cream porridge, measure oats, barley and water in pot, and let soak overnight. In the morning, add ND milk, salt and apple and cook as above.
- Use all water instead of water + ND milk.
- Sub the ND milk for apple juice or apple cider.
- Use less water / liquid if you prefer a less creamy Oatmeal Barley Apple Porridge.
- A flame tamer can be placed under the pot once you turn it low to prevent sticking.
- For a very satisfying breakfast that can help with weight loss and weight management, supplement your morning porridge with greens (like my QB Greens or Vegetables), or a quick Miso Vegetable Soup.
Rolled Barley and Oat Porridge Variations
- Add any chopped nuts or seeds to the porridge while cooking, or serve on top. Some days, we add 1-2 teaspoons of ground flax seeds to cook with the barley and oats. It's a lot less dry tasting then when added on top.
- Add 1+ tablespoon of chopped peanuts for a little crunch.
- Add 1 apple, peeled and grated or chopped (I like adding peanuts and apple together!)
- If you like it a little richer, add 1 teaspoon of high lignan flax oil (like Flora Brand which is one of the better tasting flax oils we have tried) per serving once cooked. Don't heat the oil!
- Another option is to add 1 teaspoon of Fearn's liquid lecithin, or 1 tablespoon of Fearn's Soy Lecithin Granules (website says is pure, and non GMO), or sunflower lecithin. Lecithin is a great source of phosphatidylcholine, which supports brain and skin health, and can help reduce LDL cholesterol, while raising HDL to help reduce risk for cardiovascular disease. I use Fearn's, and let it cook with the barley and oats.
- For a little more protein, add 1/2-1 tablespoon per serving of Fearn's defatted soy granules, or 1/4 cup already cooked aduki or small black beans.
- Add cinnamon with the apple, and/or add a handful of raisins, with or without the apple.
- Add a tablespoon or so of goji berries right to the porridge.
- Try a porridge blend with any combo of the following: rolled oats, barley, white whole wheat flakes, triticale, kamut, spelt, and/or rye flakes. The rye flakes add a chewiness, similar to barley. Whole wheat flakes, usually a soft, white whole wheat, and/or kamut or spelt add a bit of sweetness.
- Top with any Stewed or Baked Fruit or Apple Goji Berry Sauce.
Resources for Ordering Rolled Grain Flakes
I have more recipes in my FREE macrobiotic ebook, How To Feel Great & Improve Your Health with a Macrobiotic Diet, and The Macrobiotic Action Plan, Your MAP to Greater Health & Happiness (The MAP).
A few sources for ordering whole grains are listed below.
I really like Bob's Red Mill Steel Cut Oats, and Protein Oats, which are thicker and chewier and a bit creamier. Just 1/3 cup of BRM Protein Oats contains 9g of protein and 5g of fiber.
Vitacost.com has good prices for small quantities. They do not offer much in bulk. But customer service is good, and they sell many non-food items.
Nuts.com has larger bulk options. They have been one of the few places I have found the soft, white whole wheat flakes, which I really like. They sell a variety of dried fruit and nuts as well, and offer great customer service, with free shipping over $29.00 USD.
Ancient Grains has a variety of whole grains that can be ordered in bulk.
Local Grocers: Organic rolled oats and steel cut oats can still be purchased at a good price in bulk at stores like Fresh Thyme, Sprouts, and local coops. Whole Foods stores may have bulk oats still, but the 'bulk' of the bulk items they used to carry are no longer available at the WF stores I've been to.
Aldi's and Trader Joe's also sell rolled oats at decent prices.
High Protein Oats & Barley Porridge topped with Hemp Seeds
Barley & Rice Porridge
If you love oats ~ you may also like these:
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- The Macrobiotic Action Plan, Your MAP to Greater Health & Happiness
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- Our First Intro to Macrobiotics + Early Pioneers
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