At Brooklyn Porridge Co, we celebrate the global diversity of porridge by using a variety of ancient, naturally gluten-free whole grains. Although each grain holds its own distinctive flavor, texture and nutritional profile, all varieties share a wide array of health benefits. A true miracle food, this nourishing, heartwarming and versatile dish can be enjoyed at any meal, sweet or savory, without guilt!

22 Health benefits of whole grain porridge:

  • High in dietary fiber
  • Boosts metabolism & stimulates digestion
  • Reduces blood pressure
  • Regulates blood sugar
  • Lowers cholesterol
  • Alkaline-forming
  • Increases energy
  • Reduces candida
  • Increases mental acuity
  • Improves sleep
  • Skin-smoothing
  • Healthy eyes & lustrous hair
  • Low in calories
  • Aids in weight loss
  • Heart-healthy
  • Anti-cancer
  • Rich in vitamins & minerals
  • Contains antioxidants
  • Builds strong bones & teeth
  • Improves muscle tone
  • Enhances mood
  • Prevents arthritis & other chronic disease



Dubbed the “the golden grain of the gods” by the ancient Aztecs, this tiny seed is not technically a grain, but a relative of the beet, Swiss chard, spinach and quinoa family. Along with making up a large portion of their diet, the Aztecs used amaranth in deity rituals, and believed it to provide magical powers. Considering its unusually powerful health benefits, this isn’t far from the truth!

 Health Benefits:

Especially beneficial for: weight loss, vegetarians and vegans.

* Protein Powerhouse: Unlike most grains, amaranth contains all of the essential amino acids, making it a complete, high-quality, easily digestible protein. Amaranth contains high amounts of lysine, an essential amino acid that helps the body absorb calcium, build muscle, and produce energy. 1 cup of amaranth contains 26 grams of protein!

* High Fiber: Amaranth is high in fiber, which keeps the body feeling fuller longer, aids in digestion, lowers blood pressure and LDL (“bad”) cholesterol, and balances blood sugar levels.

* Rich in Vitamins & Minerals: Amaranth contains essential vitamins (A, C, E, K, B5, B6, folate, niacin, riboflavin) and minerals (calcium, magnesium, copper, phosphorous, and iron), helping the body build strong muscles and bones, boosting energy, and supporting the immune system. Its high iron content helps with anemia.

* Anti-Inflammatory: Amaranth has anti-inflammatory properties, which reduces the risk of chronic disease, and protects cells from cancer.


Brown Rice Congee


Congee, or rice porridge, has played a significant role in Asian culinary history. Although originally created to stretch out a meal in times of hunger, this versatile comfort dish has been enjoyed throughout history by all economic classes – from peasants to Emperors – for simple meals, religious rituals, celebrations, and medicinal purposes. Prepared by boiling rice and water until the rice disintegrates into a soupy porridge, Congee is often given to the ailing because of its easy digestibility. From preserved egg and pickled pork in China, to chicken broth, ginger and lemongrass in Thailand, Congee can be enjoyed sweet or savory around the globe.

Health Benefits:

Especially beneficial for: babies, the elderly, pregnant or nursing mothers, an upset stomach, anyone feeling under the weather or craving comfort food!

* Contains Essential Nutrients: Manganese – helps body burn fat, build healthy bones and manage blood sugar; Selenium – regulates thyroid function, lowers blood pressure, boosts immune system, and helps relieve symptoms of psoriasis & eczema; Magnesium – builds bone density & helps prevent osteoporosis, improves muscle strength & flexibility, and helps with migraines; B Vitamins – boost metabolism, increases energy and enhances mood.

* Easy to Digest: Congee is especially gentle on digestion because of its long cooking time, making it easy to for the body to absorb and assimilate nutrients. As a result, congee hydrates and nourishes the body to speed up recovery from illness or overexertion. In fact, congee can easily serve as an infant’s first food.

* Insomnia: The magnesium in congee reduces stress, relaxes muscles and deactivates adrenaline — promoting restful sleep.

* Traditional Chinese Medicine: Soothing, hydrating, and nourishing, Eastern medicine adds healthful ingredients to congee for various conditions. Ginger congee helps with nausea and stomach problems; Spinach congee promotes sleep, and Asparagus congee acts as a diuretic and helps reduce cholesterol.




Cornmeal porridge, made of course flour ground from corn or maize, has origins all over the world. Polenta, a popular peasant food, is enjoyed throughout Europe; Grits are hugely popular in the Southern U.S., and Cornmeal porridge, usually served with cinnamon, nutmeg, bay leaf and condensed or powdered milk, is a breakfast staple throughout the Caribbean. At Brooklyn Porridge Co., we enjoy cornmeal porridge sweet and savory!

Health Benefits:

Especially beneficial for: athletes, weight loss, pregnancy, anemia.

* Weight Loss: 1 cup of grits contains just 1 gram of saturated fat and 182 calories. Eating grits balances blood sugar levels while digesting slowly, allowing the body to feel fuller longer without excess fat and calories.

* Ideal for Athletes: In addition to providing essential B vitamins that convert fats, carbohydrates and protein into energy, grits contain 18 essential amino acids, including leusine, which prevents muscle loss and enhances muscle endurance and strength. An ideal pre-workout meal, 1 cup of grits contains 38 grams of carbohydrates, keeping the body energized through rigorous activity.

*Benefits for Women:

  • Folate: 1 serving of grits contains 25 percent of the necessary daily intake of folate, which aids in the production of DNA and healthy cells. Folate also helps prevent osteoporosis, cervical cancer, and reduces the risk of health defects in developing fetuses, making it an ideal food during pregnancy.
  • Iron: 1 cup of grits contains more than of half the daily recommended intake of iron for women. Iron aids in energy production, brain function, and helps with anemia.




An ancient food with a rich history, Millet made up part of the Indian and Asian prehistoric diet, and is believed to have been cultivated in both Asia and Africa during Neolithic times. With references in the Old Testament and writings of the notorious Genghis Khan, Marco Polo, Roman Emperor Charlemagne, Greek historian Herodotus, and listed as one of the original five sacred Chinese crops, millet remains one of the most important grains in the world and sustains more than one-third of our population. As a porridge, millet is enjoyed in Eastern Europe (“Kasha”), Africa (“Uji”), and Brooklyn!

Health Benefits:

Especially beneficial for: anyone with food sensitivities or digestive issues, hypoglycemia, vegetarians, vegans

* Alkalizing & Non-Allergenic: digests easily, non-allergenic & balances body’s pH, leading to overall good health & youthful good looks!

* Prebiotic: nourishes the “good” bacteria in the body’s intestines, promoting healthy digestion, helping the body absorb nutrients, and aiding in healthy hormone production.

* Protein: 1 cup of millet provides 6g of protein, making it a great addition to a vegetarian diet. Our amaranth millet blend provides substantial protein with all of the essential amino acids.

* Antioxidants: millet contains phenols — organic compounds that prevent damage to the body from free radicals. Eating millet reduces the risk of chronic disease, including cancer, osteoporosis, heart disease and diabetes.

Steel Cut Oats


Oats, the most popular form of porridge, have a rich history with origins in Scotland, Great Britain, and other parts of Eastern Europe. Although Scots are proprietary over their oat porridge, British traditionalists insist the dish originates from the medieval English stew “pottage” – simmered in a cauldron of vegetables and grains by Neolithic peasants. A staple of Scottish cuisine since the Middle Ages, superstition dictates that porridge is stirred deiseal (clockwise) with the right hand using a spurtle (wooden porridge stick) to ward off evil spirits. Although a classic breakfast dish throughout the U.S., in Brooklyn we enjoy our oats any time of day!

Health Benefits:

Especially beneficial for: EVERYONE!

* Heart-healthy: eating oats regularly helps to lower LDL or “bad” cholesterol, clears arteries, reduces the risk of heart disease, and lowers blood pressure.

* Protein & Iron: a ¼ cup serving of steel cut oats contains 5g of protein and 10 percent of the recommended daily intake of iron — providing energy, building muscle and preventing anemia.

* Antioxidants: Oats contain powerful antioxidants that curb inflammation – reducing the risk of chronic disease, arthritis, and certain cancers.

* Weight loss: Oats are high in fiber, low in fat, and contain complex carbohydrates. One serving keeps the body feeling fuller longer, boosts the metabolism, and provides energy for optimal athletic performance.


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