As autumn slowly bathes the world in warm colors and the mornings grow cooler, I crave a breakfast that grounds me and warms me from within. That's when I reach for my pumpkin pie porridge – a bowl brimming with gentle spices, creamy warmth, and that little bit of autumnal magic that somehow makes starting the day easier. Especially during the luteal phase, this nourishing, cozy breakfast feels like a deep breath. A moment just for you… and a little bit of soul food.
Ceylon cinnamon or cassia cinnamon?
Did you know that there are two different types of cinnamon? There's a distinction between the "original" Ceylon cinnamon and the "Chinese cinnamon" Cassia cinnamon.
Ceylon cinnamon is also known as the "real" or "original" cinnamon and comes from Sri Lanka or southern India. Ceylon cinnamon tastes a little more refined, more aromatic and less spicy because it contains less cinnamaldehyde than cassia cinnamon. Cinnamon is also said to have many health benefits that apply almost exclusively to Ceylon cinnamon. Ceylon cinnamon is rich in antioxidants and thus has an anti-inflammatory effect. There are studies that show that Ceylon cinnamon reduces "bad cholesterol" and increases "good" cholesterol and can therefore improve blood values. Ceylon cinnamon also has a blood sugar stabilizing effect and type 2 diabetics in particular can reduce their blood sugar levels with 0.5 - 2 teaspoons of Ceylon cinnamon a day.
Cassis cinnamon, on the other hand, is much cheaper and is usually used in processed foods. You will also often come across cassis cinnamon on the spice shelf in the supermarket. Cassis cinnamon is produced in southern China and contains a much higher concentration of coumarin. An overdose of coumarin can lead to headaches, nausea and dizziness. Just one teaspoon of cassis cinnamon often reaches the recommended maximum coumarin limit, so cinnamon lovers should be particularly careful about which cinnamon they choose.
Advertisement (Affiliate): For these reasons I prefer to use this Ceylon cinnamon to reap the health benefits and enjoy the aromatic, “real” cinnamon taste.
Basic Recipes needed for this Recipe
I have already shared recipes and instructions here on "sizzling & frizzling" for the following ingredients you need for this recipe:
- Pumpkin Puree: This recipe shows you how to make fresh pumpkin puree in just a few steps – without expensive convenience foods. It's perfect as a base for autumn cakes, bread, or other pumpkin dishes.
- Pumpkin Spice: Pumpkin spice is the classic American spice blend that instantly adds an autumnal flair to any dish. Blended with cinnamon, nutmeg, ginger, allspice, and a pinch of cardamom, it's perfect not only for pumpkin recipes, but also for apple desserts, carrot cake, or a warming pumpkin spice latte.
More Autumn and Pumpkin Recipes
Are you now even more in the mood for fall recipes? Then check out my recipe for Taylor Swift inspired Dirty Chai Cookies or these Apple Cottage Cheese Balls!
If you haven't used all the pumpkin puree for this recipe, you can still conjure up wonderful things like these Pumpkin Chocolate Chip Baked Oats, this Pumpkin Spice Syrup and thus this Pumpkin Spice Latte. If you're more in the mood for a savory pumpkin recipe, I have this one for you: Pumpkin soup with a Far Eastern Twist !
Pumpkin Pie Porridge with Pecans in the Luteal Phase
During the luteal phase, many women are particularly plagued by PMS (premenstrual syndrome). Meanwhile, this is the time to take care of yourself, supporting your body with the right nutrients for the subsequent menstrual phase.
During this time, you may experience water retention, digestive problems, mood swings, and even back and abdominal pain. Nutrients that can be particularly helpful during this time include vitamins B1, B6, D, and E, as well as iron, potassium, calcium, magnesium, omega-3 fats, long-chain carbohydrates, progesterone-like phytohormones, antioxidants, and chlorophyll.
I have specifically chosen some ingredients for this pumpkin pie porridge so that their nutrients can support you and your hormonal balance during this time:
- pumpkin: is rich in vitamins and minerals such as vitamin E, B vitamins (including B1, B2, and B6), potassium, magnesium, calcium, and iron. It also contains fiber and is low in calories. Pumpkin flesh also provides complex carbohydrates that stabilize blood sugar levels and provide long-lasting energy, which is helpful for increased energy needs in the second half of the cycle.
- oats: contain long-chain carbohydrates that contribute to a sustained energy supply and can stabilize blood sugar levels; they are rich in B vitamins.
- cinnamon: contains B vitamins, calcium, magnesium and iron and also has a blood sugar stabilizing effect, stimulates the uterine muscles and can thus have an anticonvulsive effect
- ginger: may be helpful during the luteal phase due to its anti-inflammatory properties and increased blood flow, which can relieve menstrual discomforts such as cramps and nausea. Ginger is rich in vitamins and minerals, including vitamin C, B vitamins (such as B6), magnesium, iron, potassium, and calcium.
- raisins: contain a lot of iron, are rich in fiber and contain potassium
- pecans: contain important vitamins, especially B vitamins such as B1, B2, B6 and folic acid, as well as vitamin E; they are a good source of minerals such as magnesium, iron and potassium.
Pumpkin Pie Porridge with Pecans
This creamy pumpkin pie porridge combines tender oats with aromatic pumpkin and warm spices for a nourishing, autumnal breakfast. Topped with crunchy pecans, cinnamon, and a drizzle of rice syrup, it provides comforting energy and is especially well-suited for the luteal phase.
Ingredients:
For the Pumpkin Pie Porridge
Spices for the Pumpkin Pie Porridge (alternatively 2.5 tsp pumpkin spice, recipe link see above)
Optional Add-Ins during Cooking
Toppings
Instructions:
Preparation in the Microwave:
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Place the steel-cut oats, pumpkin puree, spices (including salt), milk, and vanilla extract into a deep plate or microwave-safe bowl. Mix everything well with a small whisk.
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Microwave the bowl for 3 minutes at 900 watts.
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Remove the bowl from the microwave. If desired, add the protein powder* (see remarks) and the raisins and mix everything well with a small whisk.
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Microwave the bowl again for 2 minutes at approximately 600 watts.
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Remove the pumpkin pie porridge from the microwave and stir well. If it's still too runny, you can continue cooking it in the microwave in 30-second intervals at 900 watts.
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Once you are satisfied with the consistency, serve the pumpkin pie porridge topped with pecans, a good pinch of cinnamon, and drizzled with the (rice) syrup.
Preparation on the Stove Top:
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Put the oats, pumpkin puree, spices (including salt), milk and vanilla extract into a small saucepan and bring the porridge to a boil on the stove, stirring constantly.
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Reduce the heat slightly, add the raisins and protein powder, and stir well. Continue cooking the pumpkin pie porridge, stirring constantly, until it thickens and reaches the desired consistency.
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Now serve the pumpkin pie porridge, topped with pecans, a generous pinch of cinnamon, and drizzled with the (rice) syrup.
Nutritional Information
servings 2
- Amount per Serving
- Calories 857.5kcal
- % Daily Value *
- Total Fat 24.75g39%
- Potassium 854.6mg25%
- Total Carbohydrate 105.4g36%
- Dietary Fiber 7.95g32%
- Sugars 46.6g
- Protein 46.2g93%
** The daily percentages are based on a 2000 kcal diet. Your daily figures might be higher or lower according to your caloric need.
Remark
*Advertisement (Affiliate): I prefer using unflavored organic whey protein powder without any additives like sugar, sweeteners, soy or other substances. It is 100 % pure organic whey protein. You can buy the one I use here .