Apple and Pear Compote Porridge
A warming winter porridge that packs a couple of your 5 a day to get you started the right way
Equipment
- Lidded saucepan
Ingredients
- 1 apple (peeled, cored, chopped)
- 1 pear (peeled, cored, chopped)
- 2 cups water
- 80 g rolled oats
- 4 tbsp greek yoghurt (optional. Can use non dairy)
- 30 g sultanas/raisins (optional)
- 0.5 tsp ground cinnamon (optional)
- 3 tbsp linseeds (ground)
- 2 tbsp nut butter
Instructions
- Place the apple, pear and 1 tbsp water in a saucepan over medium-low heat.
- Bring to the boil then reduce the heat to low and simmer, covered, for 10-15 minutes, or until the fruit is soft.
- Meanwhile, place the oats and water in a large bowl and microwave for 4 minutes, until the porridge has thickened.
- Stir the fruit compote, peanut butter, linseeds, (yoghurt) and sultanas through the porridge.
Notes
Prep tips:
You can swap some of the water for milk (plant or dairy) to make it more creamy – keep an eye on it in the microwave if you use dairy milk though as it can boil over! This may be a good idea if you’re used to sweet breakfasts. You can also add a drizzle of honey. Make a few batches of the fruit compote and freeze it once cooled to speed things up in the morning :) Health tips: The greek yoghurt is to add protein, so if you don't eat dairy, be sure to swap it for a protein rich alternative. We're using honey (or maple syrup) to sweeten rather than sugar as these contain extra nutrients in the form of vitamins and minerals - much better than refined sugar! Eco tips: Get local fruits from your local farmers market, or at least from the UK at the supermarkets. Try to get your fruits without packaging. Choose nut butters without added sugar and oils (especially unsustainable ones like palm). Make sure your yoghurt pot is recyclable. Eat the peel after you've removed it!
You can swap some of the water for milk (plant or dairy) to make it more creamy – keep an eye on it in the microwave if you use dairy milk though as it can boil over! This may be a good idea if you’re used to sweet breakfasts. You can also add a drizzle of honey. Make a few batches of the fruit compote and freeze it once cooled to speed things up in the morning :) Health tips: The greek yoghurt is to add protein, so if you don't eat dairy, be sure to swap it for a protein rich alternative. We're using honey (or maple syrup) to sweeten rather than sugar as these contain extra nutrients in the form of vitamins and minerals - much better than refined sugar! Eco tips: Get local fruits from your local farmers market, or at least from the UK at the supermarkets. Try to get your fruits without packaging. Choose nut butters without added sugar and oils (especially unsustainable ones like palm). Make sure your yoghurt pot is recyclable. Eat the peel after you've removed it!
NUTRITION: Amount and (% RDA)
Calories: 492kcal (25%)Carbohydrates: 74g (25%)Protein: 16g (32%)Fat: 18g (28%)Saturated Fat: 2g (13%)Cholesterol: 2mg (1%)Sodium: 34mg (1%)Potassium: 743mg (21%)Fiber: 16g (67%)Sugar: 29g (32%)Vitamin A: 74IU (1%)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: 9mg (11%)Vitamin E: 4mg (27%)Vitamin K: 8µg (8%)Calcium: 181mg (18%)Copper: 1mg (50%)Folate: 46µg (12%)Iron: 4mg (22%)Manganese: 2mg (100%)Magnesium: 181mg (45%)Phosphorus: 420mg (42%)Selenium: 19µg (27%)Zinc: 3mg (20%)
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