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 serving | %RI | |
|---|---|---|---|
| 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
easy
1
