Balanced Winter Porridge
Ever feel hungry an hour or so after your morning oats or cereal? Chances are, you’re missing a few key elements to turn your breakfast into a complete satisfying meal - like protein, healthy fats and fibre.
Protein: Boosting the protein content will help keep you fuller for longer. You can try cooking your oats with high-protein milk and adding protein powder to support satiety.
Choice of oats: Use steel-cut (preferably) or rolled oats over quick oats. Steel-cut oats are higher in fibre and take longer to break down - which will provide you with a slower release of energy.
Healthy Fats: Adding a mix of healthy fats like walnuts, chia seeds and flax seeds will support sustained energy.
Fibre: Top your oats with fibre rich ingredients like fruits with skin-on and a variety of seeds. This not only supports digestion but will help you hit the recommended fruit dietary intake of 2 serves per day.
This recipe is warm, creamy, and packed with texture and nutrition - give it a try and see how much better your breakfast can work for you.
Ingredients 8
1⁄2 cup steel cut oats
1 1⁄2 cups high-protein milk
1 scoop protein powder
1 tsp honey
1 apple, small, finely sliced, skin on
1 cup frozen mixed berries
1 tsp mixed seeds, hemp/chia/flax
6 ‒ 8 handfuls chopped nuts
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Method 4
In a small pot, combine , , and . Bring to a simmer and cook on low for 15–20 minutes, stirring occasionally until oats are tender.
In a separate pan, heat and press down with a fork until soft and saucy (about 5 minutes). Alternatively, you can just top with fresh raspberries at the end.
Stir in the finely sliced and into the oats just before serving.
Top with berry compote (or fresh raspberries), , and .
Estelle Rose Rehayem's tips
If you have some spare jars, prepare this in advance for your week. I would suggest cooking the oatmeal and adding it into the jars first. Place them in the fridge to firm up slightly while you prepare the other layers to add on top. You can eat it cold or warm it up in the microwave the next day.
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Notes
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