Free Healthy Recipe - Rainy Day Hot Milk & Barley Porridge

Low fat, Low GI, Low sugar

This is a lower GI version of traditional oat porridge, and is perfect for winter mornings. You'll find flaked barley in supermarkets and at food markets.

Recipe from 'Blood Sugar: The Family' by Michael Moore.
Published by New Holland Press.

2 tbsp agave syrup
1 cinnamon quill
1 tsp vanilla beans & extract, essence
1 tbsp sultanas
80 grams barley - rolled, flakes
2 tbsp pumpkin seed
1 pinch nutmeg

In a medium-sized saucepan, heat 12 fl oz (350ml) of milk with the agave nectar, cinnamon quill and the split vanilla bean or essence. Stir in the sultanas and the barley flakes and cook over a low heat for 10 minutes, stirring until thick and the barley is soft.

Meanwhile, in a preheated, non-stick frying pan cook together the sunflower, pumpkin seeds and flaked almonds until toasted and light brown. Allow to cool, then add to the porridge.

To serve, bring the remaining milk to the boil, whisking to make as much froth as possible (I use my coffee machine steamer to do this). Spoon the porridge into serving bowls, spoon some of the hot milk froth on top and dust with the ground nutmeg.

Makes 4 servings

Scale recipe to serves

Prep Time: 5 mins
Cooking Time: 10 mins
Ready in: 15 mins

Suitable for:
See also:
Porridge - A break from tradition
Porridge with a Twist
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Nutritional Information - Per Serve
Kj 1045 kj
Calories 250 kcal
Fat 8 g
Saturated Fat 2 g
Total Carbohydrate 33 g
Total Protein 10 g
Fibre 5 g

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