Name: Creamy fruit and nut porridge
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 2
Ingredients: 90g (1 cup) rolled oats; ½ tsp ground cinnamon, plus extra to serve (optional); 150ml water; 250ml (1 cup) soy milk, plus 4 tbsp extra, to serve; 2 small red apples; 1½ tbsp raisins; 8 walnut halves, broken

Creamy fruit and nut porridge

The fresh and dried fruits bring enough sweetness to this good-for-you porridge, so you don't even need to think about adding anything more.

Serves 2

Prep

10M

Cook

Total

15M

Porridge power

The great thing about oats is that they are low GI (so long as you choose rolled oats or steel cut oats, not instant) so they keep you feeling full for longer and reduce spikes in blood sugar levels. If you use soy milk, choose one that has been fortified with calcium to support strong and healthy bones. Or try substituting with another plant-based milk like almond or oat milk. Looking for more breakfast options, or prefer something savoury in the mornings? Look no further!

Ingredients

90g (1 cup) rolled oats

½ tsp ground cinnamon, plus extra to serve (optional)

150ml water

250ml (1 cup) soy milk, plus 4 tbsp extra, to serve

2 small red apples

1½ tbsp raisins

8 walnut halves, broken

Method

Put the oats, ½ tsp cinnamon, water and 250ml (1 cup) milk in a saucepan over low heat. Cook until the mixture comes to a simmer. Simmer, stirring frequently, for 5 minutes or until the porridge thickens.

Meanwhile, grate the apples, including the skin. Hold the apple with the stalk facing up and coarsely grate until you reach the core, then turn and grate again, continuing to grate and turn until you are just left with the cores.

Divide the porridge between serving bowls. Top with the apple, raisins and walnuts. Sprinkle over extra cinnamon, if you like. Pour over the extra milk, to serve.

PER SERVE 1720kJ (411Cal), protein 13g, total fat 12g (sat. fat 2g), carbs 57g, fibre 10g, sodium 81mg • Carb exchanges 4 • GI estimate low
Nutritional info