A simple yet powerful dish. Shrimp is a clean source of protein and calcium, while broccoli is packed with vitamin K, vitamin C, and antioxidants that support cell growth. This porridge not only strengthens bones and muscles but is also gentle on the digestive system — ideal for young children and those with high physical activity.
🕒 Total Time: 20 minutes
🍽️ Servings: 2
🔥 Calories per serving: ~260 kcal
🛒 Ingredients
For the Porridge Base:
- 80g jasmine rice – rinsed
- 600ml filtered water or chicken bone broth – for natural sweetness
- 1 thin slice of ginger – to soothe the stomach and aid digestion
For the Shrimp & Broccoli Topping:
- 150g fresh shrimp – peeled, deveined
- 100g broccoli florets – briefly blanched
- 1 tsp sesame oil – rich in omega-6 for skin and tissue health
- 1/3 tsp sea salt – healthier than industrial seasonings
- 1/4 shallot – finely chopped for flavor and anti-inflammatory benefits
- 1 stalk of green onion – finely sliced for garnish
🍳 Instructions
Cook the Porridge Base:
- Combine the rice, water (or broth), and ginger in a pot.
- Bring to a boil, then lower the heat and simmer for 15 minutes until thick and creamy.
- Stir occasionally to avoid sticking to the bottom.
Prepare the Shrimp & Broccoli:
- Blanch the broccoli in boiling water for 30 seconds, then drain.
- Sauté the shallot in sesame oil until fragrant, add shrimp and cook until firm.
- Season with sea salt, add the broccoli, stir-fry for 1 minute, then turn off the heat.
Finish & Serve:
- Ladle porridge into bowls, top with shrimp and broccoli.
- Garnish with green onion and an extra drizzle of sesame oil, if desired.
- Serve warm for best nutrient absorption.
💡 Tips for Mood & Nutrition
- Boost nutrition: Add 1 egg yolk after removing from heat to enrich with choline and vitamin D for brain function and calcium absorption.
- Variations: Use fish bone broth instead of water for a natural omega-3 boost, ideal for kids needing sharper focus or faster growth.
- Stimulate appetite: Add a few drops of lemon juice for children experiencing poor appetite due to anxiety — the mild acidity can enhance digestion.
- Comfort & digestion: The warm porridge, with hints of ginger and sesame, promotes calmness and better sleep.
🎯 Note
- Use fresh, whole ingredients — avoid processed flavor enhancers.
- Ginger and sesame oil provide warming, circulation-boosting effects, ideal post-exercise.
- Porridge is easy to digest, making it perfect after workouts or during recovery.
- The combination of vitamin K from broccoli and protein from shrimp supports effective bone regeneration.
📌 Expert’s Perspective
“This isn’t just a dish — it’s a thoughtful blend of growth-boosting nutrients and mood-supporting ingredients. The soft, gentle porridge paired with crisp broccoli and savory shrimp creates a sense of safety, warmth, and holistic recovery. I often recommend this meal for early mornings or post-workout recovery — it’s light yet powerfully nourishing.”
