Three Bears Superfood Porridge

9 30 187
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 6
Three Bears Superfood Porridge
Health Highlights


2 large Banana (s) (peeled, mashed)
2 medium Carrots (peeled, finely grated)
1/2 cup chopped Zucchini (finely grated, optional)
1 cup Rolled oats- Gluten Free
2 1/4 cup Water
2 tbsp Chia seeds, ground
1 pinch Sea Salt (optional)
1 1/2 tsp Cinnamon (to taste)
2 tbsp hulled Hemp seeds, shelled


In a medium bowl, mash the banana until almost smooth. Place it into a medium pot.

Peel the carrots. Using the fine grate hole on a box grater, grate the carrots and measure 3/4-1 lightly packed cup. Place it into the pot along with the banana. Grate the zucchini (if using) using the fine grate hole and place it into the pot.

Add the rolled oats, water or milk, chia seeds, and optional dash of salt into the pot. Stir well until combined.

Increase heat to medium and cook the oats, uncovered, stirring frequently and reducing heat if necessary, for about 10-15 minutes until the oats are softened and the mixture thickens. (If you soaked the oatmeal overnight, simply heat it and serve.)

At the end of cooking stir in the cinnamon to taste and all the hemp seeds.

Serve with desired toppings (such as sliced banana, granola, nuts, etc). Leftovers will keep in the fridge in an air-tight container for up to 2 days. To reheat, add oatmeal into a pot on the stove-top and heat over medium heat, stirring in a splash of water or milk if necessary to thin out.


Nutrition Facts

Per Portion

Calories 187
Calories from fat 46
Calories from saturated fat 6.6
Total Fat 5.1 g
Saturated Fat 0.7 g
Trans Fat 0
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 0.6 g
Cholesterol 0
Sodium 48 mg
Potassium 349 mg
Total Carbohydrate 33 g
Dietary Fiber 6.2 g
Sugars 6.8 g
Protein 5.4 g

Dietary servings

Per Portion

Fruit 0.4
Grain 1.3
Meat Alternative 0.2
Vegetables 0.5

Energy sources


Meal Type(s)