Recipes

Nutty fruit porridge ingredients

• 300g rolled oats
• 1 apple, chopped
• 3 dates, pitted and chopped
• 2 tbsp sliced or flaked almonds
• 1 tsp brown sugar
• ½ tsp ground cinnamon
• 700ml water
• 650ml skimmed milk, or to taste

Utensils

• Chopping board
• Kitchen scales
• Knife
• Large saucepan
• Measuring jug

Step 1

Place the water and cinnamon into a saucepan over a medium heat. Bring to the boil then add the oats. Reduce the heat to simmer for five minutes, stirring occasionally.

Step 2

Remove from the heat and leave to stand, covered, until thickened to your taste.

Step 3

Divide the porridge into bowls then top with apple pieces, dates, almonds and a sprinkling of brown sugar.

Step 4

Add skimmed milk, to taste, to each bowl and serve.

Step 5

To save time in the morning, the oats can be placed in a bowl with the water and cinnamon and cooked in the microwave for 1 min 30 seconds. Stir well, then cook for another 1 min 30 seconds. Remove from the microwave, stir in the fruit and almonds and add milk to taste.

Each portion provides on average

Energy 1632kj 390kcal 19.5%

Fat 8.1g 12%

Saturates 1.32g 7%

Carbohydrates 69.4g 69%

Sugars 16.5g 18%

Salt 0.1g 2%

Protein 14.7g Med

Fibre 6.6g High

Food Value

Calcium

Potassium

Sodium

Vitamin c

Vitamin e

Niacin

Biotin

B6

B12

Folate

Sources of fibre

A great source of protein and carbohydrate, oats keep us fueled after our night time fast and feeling fuller for longer. The oats, fruit and almonds in this recipe also provide a great source of dietary fibre, helping to release the energy slowly throughout the morning and keep our guts healthy.

Heart healthy oats

Oats contain a soluble dietary fibre called beta glucan, which in many studies has been shown to help reduce LDL cholesterol levels in the blood, reducing the risk of developing heart disease.

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