Energising porridge

20 minutes easy 2
Ingredients:
  • 100g rolled oats
  • 200ml semi-skimmed milk or a non dairy version if you prefer
  • 10g walnuts, chopped
  • 2 tablespoons Barleycup (12g)
  • 1 tablespoon honey (12g)
  • 1 apple e.g. Cox, cored and chopped
  • 1 ripe pear
  • 20g goji berries
Method:

1: Place the oats and milk into a small saucepan and bring to the boil, reduce the heat and cook gently for 1-2 minutes, stirring until all the milk is absorbed. Then add the Barleycup.

2: Continue cooking over a low heat for approximately 5-8 minutes until the porridge is ready.

3: Pour the porridge into 2 bowls and serve topped with the honey, apples, pear and goji berries.

Check the nutritional values:

per 100 g per portion
(3 g)
% RI* per
portion (3 g)
Energy (kcal)* 120,20 423,25 21
protein (g) 3,53 12,43 25
fat (g) 1,99 6,99 10
sat fat (g) 0,67 2,35 12
carbs (g) 23,53 82,86 32
sugar (g) 9,07 31,93 24
fibre (g) 3,08 10,84
salt (g) 0,05 0,17 3

*with semi-skimmed cow’s milk