Porridge made with whole milk and grated apple, cinnamon, walnuts and honey. The apple cooks into the oats rather than sitting on top.
- Ready in10 minutes
- Prep3 min
- Cook7 min
- Serves1
Ingredients
- 60 g rolled oats (use certified gluten-free if needed)
- 250 ml whole milk
- 150 g apples
- 15 g walnuts
- 10 g honey
Method
- Grate the apple, skin on, straight into a small pan with the oats and milk.
- Add a pinch of cinnamon and bring to a simmer over medium heat, stirring.
- Cook for five to six minutes, stirring often, until the oats are soft and the porridge is thick.
- Spoon into a bowl, scatter the chopped walnuts over and drizzle with honey.
What this plate gives you
This is the largest breakfast in the library at 586 calories, nearly 30 percent of a 2,000-calorie day, because it is made on whole milk and finished with walnuts and honey. The oats, apple and walnuts give 11 g of fibre, 40 percent of the day’s 28 g. The protein is 18 g, from the milk and the oats. Made on skimmed milk without the honey it drops to about 470 calories with the same fibre. Cook the apple in with the oats; it softens and sweetens the whole pan.
Swaps
- Skimmed milk: about 80 calories fewer.
- Pear for the apple: about the same numbers.
- A scoop of protein powder stirred in off the heat: about 20 g more protein.
Keeping it
Porridge keeps. Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). Reheat with a splash of milk.
