Summer Berry Porridge
Coupling delicious raspberries and strawberries with wholesome oats to get you off to a great start in your day.
Ingredients
- 40 g whole oats
- 200 ml soy milk
- 5 strawberries
- 8 raspberries
- 30 g dried fruit
- 1 tbsp linseeds (ground)
- 0.5 tbsp chia seeds
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 the strawberries and add with the raspberries, dried fruits, chia and linseed.
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 dried fruits work here, although try to use ones which are not coated in sugar. Sultanans are cheap and the easiest to get out of packaging at local refill shops. Health tips: Go easy on the dried fruits. If you want to drop the GL further you could skip the dried fruit altogether and replace with another 5g oats or more berries. 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... Use ground linseeds, the whole ones often pass right through us - we'd need to chew each one individually! Eco tips: Look for dried fruits in recyclable packaging, some supermarkets are starting to do it now (Tesco), or you can look for refill shops and get your sultanas there (along with your oats!) There are brands of oats available just in cardboard, which is easier to recycle than the plastic bags (and not such an issue if it isn't recycled!). Quaker do a nice whole oat. The key is to read the label for the packaging as some brands have a non-recyclable bag inside the card.
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 dried fruits work here, although try to use ones which are not coated in sugar. Sultanans are cheap and the easiest to get out of packaging at local refill shops. Health tips: Go easy on the dried fruits. If you want to drop the GL further you could skip the dried fruit altogether and replace with another 5g oats or more berries. 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... Use ground linseeds, the whole ones often pass right through us - we'd need to chew each one individually! Eco tips: Look for dried fruits in recyclable packaging, some supermarkets are starting to do it now (Tesco), or you can look for refill shops and get your sultanas there (along with your oats!) There are brands of oats available just in cardboard, which is easier to recycle than the plastic bags (and not such an issue if it isn't recycled!). Quaker do a nice whole oat. The key is to read the label for the packaging as some brands have a non-recyclable bag inside the card.
NUTRITION: Amount and (% RDA)
Calories: 404kcal (20%)Carbohydrates: 62g (21%)Protein: 15g (30%)Fat: 13g (20%)Saturated Fat: 1g (6%)Trans Fat: 1gSodium: 84mg (4%)Potassium: 812mg (23%)Fiber: 15g (63%)Sugar: 19g (21%)Vitamin A: 433IU (9%)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: 40mg (48%)Vitamin D: 2µg (13%)Vitamin E: 1mg (7%)Vitamin K: 8µg (8%)Calcium: 395mg (40%)Copper: 1mg (50%)Folate: 45µg (11%)Iron: 5mg (28%)Manganese: 2mg (100%)Magnesium: 179mg (45%)Phosphorus: 385mg (39%)Selenium: 18µg (26%)Zinc: 3mg (20%)
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