Four oat recipes to match your genes!

Tuesday, March 07, 2017. Author Leilah Isaac

Four oat recipes to match your genes!

Four ways to prepare oats depending on your genes and overall goal: high protein blueberry porridge, high fat bounty porridge, high carb carrot cake porridge, and balanced matcha porridge. 

Discover the many health benefits of oats by reading our blog post on the grain.

High Protein Blueberry Porridge

The perfect high protein breakfast to keep you feeling satiated if you carry a FTO 'A' obesity risk allele. 


1 tbsp porridge oats (15g)

1 tbsp quinoa (15g)

1 tbsp protein powder (15g)

Almond milk 1/2 cup (120 ml)

1 tsp pumpkin seeds (5g)

1 tsp chia seeds (5g)

1 tbsp blueberries (15g)



1) Place the oats, quinoa and almond milk in a pot and bring to boil. Simmer for 10 mins.

2) Add 1 cup of water and the protein powder and simmer for 20 mins.

3) Pour into a small bowl and decorate with the pumpkin seeds, chia seeds and blueberries.

High Fat Bounty Porridge

A great choice to increase the healthy fat intake in your diet if you have low risk of raised blood triglcyercides, as determined by your APOA2 and FTO gene results. 


Porridge oats (25g)

1 tbsp almond flour (15g)

1 tsp raw cacao powder (5g)

1 tsp cacao nibs (5g)

1/2 tsp coconut oil (2.5g)

1 tsp roasted hazelnuts (5g chopped)

1 cup milk or almond milk (250 ml)

1/2 grated apple (30g)



1) Mix the oats, almond flour and cacao powder with the almond milk in a small cooking pot. Bring to boil and simmer for 10 mins stirring frequently.

2) Add most (but not all) the grated apple to the mixture and stir for another 5 mins.

3) Transfer into a serving bowl and mix in the coconut oil. Top with cacao nibs, hazelnuts and a sprinkle of apple. 

High Carb Carrot Cake Porridge

A delicious low glycemic load meal if you have poor insulin function. Check the 'Nutrition Strategies' section of your Action Blueprint to find out if this is true for you.


Porridge oats (25g)

Grated carrot (25g)

Sweet potato (25g)

1 English breakfast tea bag

1/2 Tsp cinnamon

Pear (slice) (25g)

4 cardamom seeds

Pecans (25g)

Water or milk (100 ml)



1) Pour the milk and oats into a small cooking pot and bring to boil.

2) Chop the sweet potato into cm (1/2 inch) cubes and slice the pear thinly. Add this with the grated carrots, cinnamon, cardamom and tea bag to the oats and stir occasionally.

3) Leave to simmer for 25 mins ensuring the tea bag does not break and adding more water if necessary. 

4) Finally remove the teabag and cardamom seeds and serve hot.

Tip: For a more crunchy texture add pumpkin and sunflower seeds on top.

Balanced Matcha Porridge


Porridge oats (30g)

1/2 banana (25g)

fresh coconut slice (15g)

1/2 tsp matcha tea powder (2g)

1/2 cup almond milk or water (125 ml)

1tsp almond butter (5g)

1 tsp bee pollen (5g)



1) Place the fresh coconut on a baking tray and roast at gas mark 8, 450F, 230C for 40 mins in total, turning occasionally.

2) Thinly slice the banana.

3) In a small bowl whisk the matcha vigorously with 3 spoons of hot water until it froths (preferably using a bamboo whisk).

4) Place the oats and almond milk in a pot and bring to boil. Add the matcha and banana and continue to simmer for 12 mins, stirring frequently ensuring the banana has dissolved. You may want to add water depending on your desired texture. 

5) Serve warm and decorate with the roasted coconut, bee pollen and creamy almond butter.


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