Cinnamon Apple Porridge

Name: Cinnamon Apple Porridge
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: 2/3 cup dry (250g cooked) Oats; 1 cup (250ml) Milk; 1 apple, diced (150g) Apple; 1/2 tsp (2g) Ground Cinnamon; a small handful (20g) Walnuts

Recipes · Breakfast · Recipe, Typed Supps

Porridge that gets its sweetness from a cooked apple instead of a spoon of sugar.

Allergens and patterns

Contains gluten, milk, tree nuts. Fits: Vegetarian, Pescatarian, Halal, Kosher.

Ingredients

2/3 cup dry (250g cooked) Oats — Beta-glucan, the soluble fibre with the strongest evidence behind it for lowering LDL cholesterol.
1 cup (250ml) Milk — Cooking porridge in milk instead of water roughly doubles the protein in the bowl.
1 apple, diced (150g) Apple — Cooked into the pot from the start so it softens and sweetens everything around it.
1/2 tsp (2g) Ground Cinnamon — Reads as sweetness without being sugar, which is the entire trick of this bowl.
a small handful (20g) Walnuts — Omega-3 and crunch, and the fat that slows the whole bowl down.

Nutrition per serving

Calories: 596 kcal
Protein: 18.7g
Carbohydrate: 60.1g
of which sugars: 31.5g
Fat: 29.1g
of which saturated: 7.4g
Fibre: 13.2g
Sodium: 104.8mg

Method

Simmer the oats, milk, diced apple and cinnamon together, stirring, for about 8 minutes.
Let it stand off the heat for two minutes — it thickens noticeably.
Top with the walnuts.