Functional whole grain porridge based on whole, roasted ingredients, developed for stable blood sugar, insulin resistance, vascular health, and metabolic balance. The whole grain variant provides maximum texture, slow digestion, and the highest possible satiety, while contributing to a low glycemic load and a strong microbial effect in the gut.

Preparation time: 10 min

Ingredients

Functional whole grain porridge based on whole, roasted ingredients, developed for stable blood sugar, insulin resistance, vascular health, and metabolic balance. The whole grain variant provides maximum texture, slow digestion, and the highest possible satiety, while contributing to a low glycemic load and a strong microbial effect in the gut.

This variant is specifically designed for those who want full control over grain texture and cooking degree, as well as for use both as porridge and as a base ingredient for further cooking.

Product description

Hasta High Protein Porridge – Whole Grain is sold as three separate bags of whole, roasted ingredients:

• Grey peas – whole
• Buckwheat – whole hulled
• Oats – whole hulled

Customers mix according to recommended proportions. The whole grain form ensures slow breakdown, low insulin impact, and stable energy flow over time.

Target group

• Individuals with insulin resistance or prediabetes
• Individuals with metabolic ill-health, fatty liver, or elevated blood lipids
• Individuals with cardiovascular disease
• Individuals needing maximum satiety and stable energy
• Individuals who want to use the porridge both as breakfast and as a meal base

Nutritional content (per 100 g dry weight, approx.)

• Energy: approx. 340–350 kcal
• Protein: approx. 18–20 g
• Carbohydrates: approx. 55–58 g
  • of which sugars: <2 g
• Fiber: approx. 15–18 g
• Fat: approx. 3 g
  • of which saturated fat: <0.5 g
• Salt: <0.01 g

Functional properties – summary

• Very low glycemic load
• Stable blood sugar and insulin response
• Long-lasting satiety
• Support for gut microbiome and metabolic balance
• Flexible use: porridge, pancake, side dish, or meal base

Instructions

Recommended blend

For optimal nutritional profile and metabolic effect, the following proportions are recommended:

• 60% whole grey peas
• 25% whole buckwheat
• 15% whole oats

Preparation – Whole Grain Porridge (standard)

Basic recipe (1 serving):

• 3–4 tablespoons whole grain blend
• 2.5–3 dl water

Preparation:

1. Lightly rinse the whole grains
2. Place in cold water
3. Bring to a slow boil
4. Simmer on low heat for 25–35 minutes
5. Stir regularly
6. Remove from heat and let rest for 5 minutes before serving

The result is a porridge with distinct texture, long chew resistance, and very high satiety.

Flexible grain size – customization with a blender

For individual customization, the whole grains can be crushed to any size before cooking:

• Coarse crush → maximum texture and slow digestion
• Medium crush → balanced consistency and shorter cooking time
• Semi-fine crush → softer porridge without becoming fast starch

Crushing can easily be done in a kitchen blender or grinder. This makes the whole grain product flexible and adaptable to individual needs, age, and digestive capacity.

Soaking for gentler preparation

Soaking:

• 1 part whole grain + 2 parts cold water
• 8–12 hours (room temperature or fridge)
• Stir before cooking

Preparation after soaking:

• Cook for 15–20 minutes
• Rest for 3–5 minutes

Tips

Soaking improves mineral absorption, shortens cooking time, and makes the porridge extra gentle on the stomach.

Recipe by Stefan Schörling