Apple and Prune Porridge
A great one for autumn and using up apple guts. I freeze apple sauce in my silicone muffin tray so that I can just defrost one portion when I want this for breakfast. It's a good one for when you've run out of fresh fruit and a great way to add one of your 5 a day to breakfast whilst sweetening your porridge.
Ingredients
- 3 prunes (from a can in fruit juice, not syrup)
- 35 g rolled oats
- 10 g dried fruit
- 1 tbsp linseeds (ground)
- 1 tbsp nut butter
- 150 ml soy milk
- 3 tbsp apple puree (stewed and warmed)
Instructions
- Place the oats and soy milk in a microwaveable bowl and microwave for 2 mins. (The liquid can be amended if you like it runnier or thicker)
- Chop and stone the prunes and add with the apple sauce, peanut butter and the linseeds to the porridge. I also like to add a dribble of the prune liquid to the porridge to sweeten it.
Notes
Prep tips:
Get to know how you like your porridge and amend the amount of soy milk to get the desired consistency. Adding more soy milk won't mess with the balance. Any nut butter works here, almond, cashew, peanut etc. Leave the skin on the apples when you stew them. Not only does this save lots of time, it reduces waste and the skin has loads of great nutrients and fibres. Health tips: Go easy on the dried fruits - the prunes are very high in sugar too and will sweeten the porridge for you. If you want to drop the GL further you could skip the dried fruit altogether. Get canned prunes in water or fruit juice, rather than syrup. The prunes are plenty sweet enough and the water they are stored in tastes like syrup anyway! We're using soy milk here for its protein content. You could use other plant milks, but then your protein would be a bit low... Cow milk would be an acceptable. Use ground linseeds, the whole ones often pass right through us - we'd need to chew each one individually so it's probably a waste of money! Eco tips: Choose nut butters without added sugar and oils (especially unsustainable ones like palm).
Get to know how you like your porridge and amend the amount of soy milk to get the desired consistency. Adding more soy milk won't mess with the balance. Any nut butter works here, almond, cashew, peanut etc. Leave the skin on the apples when you stew them. Not only does this save lots of time, it reduces waste and the skin has loads of great nutrients and fibres. Health tips: Go easy on the dried fruits - the prunes are very high in sugar too and will sweeten the porridge for you. If you want to drop the GL further you could skip the dried fruit altogether. Get canned prunes in water or fruit juice, rather than syrup. The prunes are plenty sweet enough and the water they are stored in tastes like syrup anyway! We're using soy milk here for its protein content. You could use other plant milks, but then your protein would be a bit low... Cow milk would be an acceptable. Use ground linseeds, the whole ones often pass right through us - we'd need to chew each one individually so it's probably a waste of money! Eco tips: Choose nut butters without added sugar and oils (especially unsustainable ones like palm).
NUTRITION: Amount and (% RDA)
Calories: 510kcal (26%)Carbohydrates: 78g (26%)Protein: 16g (32%)Fat: 18g (28%)Saturated Fat: 2g (13%)Sodium: 65mg (3%)Potassium: 958mg (27%)Fiber: 15g (63%)Sugar: 34g (38%)Vitamin A: 626IU (13%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 2mg (10%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin B12: 2µg (33%)Vitamin C: 7mg (8%)Vitamin D: 2µg (13%)Vitamin E: 5mg (33%)Vitamin K: 24µg (23%)Calcium: 324mg (32%)Copper: 1mg (50%)Folate: 35µg (9%)Iron: 4mg (22%)Manganese: 2mg (100%)Magnesium: 184mg (46%)Phosphorus: 383mg (38%)Selenium: 13µg (19%)Zinc: 2mg (13%)
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