Vanilla-Bean Porridge with Apple & Cinnamon
Oats are a great source of soluble fibre and have been shown to help lower cholesterol levels. Cinnamon is well regarded for its ability to balance sugar levels, thus keeping hunger at bay for longer. Adding flaxseeds or chia seeds boosts the omega-3 oils and adds even more fibre to the dish. The dish can be assembled the night before and left in the fridge for the oats to soften. All that is required the next morning is to add hot milk.
Yield
4 servingsPrep
5 minCook
5 minReady
10 minIngredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| ¼ | cup |
rolled oats
organic |
|
| 1 | each |
vanilla bean
scaped |
*
|
| 1 | each |
apples
red, grated or chopped |
|
| 1 | tablespoon |
ground flax seed
or chia seeds |
*
|
| 1 | tablespoon |
raisins, seedless
dried, or other fruit of choice |
|
| 1 | pinch |
cinnamon
to taste |
*
|
| 1 | cup |
milk
(organic dairy or rice or nut milk) |
|
| ½ | cup |
water
|
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 59 | ml |
rolled oats
organic |
|
| 1 | each |
vanilla bean
scaped |
*
|
| 1 | each |
apples
red, grated or chopped |
|
| 15 | ml |
ground flax seed
or chia seeds |
*
|
| 15 | ml |
raisins, seedless
dried, or other fruit of choice |
|
| 1 | pinch |
cinnamon
to taste |
*
|
| 237 | ml |
milk
(organic dairy or rice or nut milk) |
|
| 118 | ml |
water
|
|
Directions
Combine oats, apple, flaxseed / chia seeds, raisins, cinnamon, vanilla and milk in a small pot.
Cook for about 3 – 5 minutes over a medium heat or until the porridge is creamy adding more water or milk if necessary.
Pour into a serving bowl.
Sprinkle with some chopped hazelnuts for crunch and serve with additional milk.
For additional sweetness add some sliced banana or drizzle with maple syrup.
Notes:
Pure oats are naturally gluten free. However, they are often processed in facilities that also handle other grains such as wheat and barley, leading to gluten contamination. To be on the safe side, buy oats specifically labelled as gluten-free.
Flaxseeds: whole flax-seeds are too hard for the body to digest and end up passing straight through our digestive systems. To release their fatty acids, they should be ground. It's best to use freshly ground flax seeds as the oils contained in them can turn rancid quite quickly.
Adapted from thehealthychef. com
