Prune and Nut Butter Porridge
A sweet porridge made from cupboard staples, so you can liven up your porridge even when the fresh fruit is gone.
Ingredients
- 5 prunes (from a can of prunes in juice (not syrup))
- 40 g rolled oats
- 10 g dried fruit
- 1 tbsp linseeds (ground)
- 1 tbsp nut butter
- 150 ml soy milk (or dairy)
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 5 prunes, add the peanut butter and the linseeds to the porridge. I also like to add a couple of spoons 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. 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 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... You could swap in dairy milk too. Use ground linseeds, the whole ones often pass right through us - we'd need to chew each one individually! 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. 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 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... You could swap in dairy milk too. Use ground linseeds, the whole ones often pass right through us - we'd need to chew each one individually! Eco tips: Choose nut butters without added sugar and oils (especially unsustainable ones like palm).
NUTRITION: Amount and (% RDA)
Calories: 542kcal (27%)Carbohydrates: 79g (26%)Protein: 17g (34%)Fat: 21g (32%)Saturated Fat: 4g (25%)Cholesterol: 15mg (5%)Sodium: 73mg (3%)Potassium: 981mg (28%)Fiber: 13g (54%)Sugar: 33g (37%)Vitamin A: 635IU (13%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 2mg (10%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 1mg (1%)Vitamin D: 2µg (13%)Vitamin E: 5mg (33%)Vitamin K: 33µg (31%)Calcium: 310mg (31%)Copper: 1mg (50%)Folate: 41µg (10%)Iron: 4mg (22%)Manganese: 2mg (100%)Magnesium: 183mg (46%)Phosphorus: 479mg (48%)Selenium: 20µg (29%)Zinc: 3mg (20%)
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