Free Healthy Recipe - Porridge - A break from tradition

Dairy free, Low GI, Low sugar, Wheat Free

Traditional Scottish porridge is made with water and salt, although no one I know likes it like that. Porridge with added brown sugar and cream is a far more decadent way to start to day but sadly negates the health benefits of this simple dish. By breaking from tradition with added ginger, fruit and nuts we create a far more interesting and delicious meal with numerous health attributes other than those from just oats.

½ cup whole oats
½ cup pearl barley
1 tbsp ginger, grated
1 green apple cut into rough chunks
1 tsp sea salt
1½ litres water
1 cup soy milk
2 tbsp walnuts
1 tbsp pepitas
6 dried apricots finely chopped

Add the oats, pearl barley, ginger, apple, sea salt and water into a slow cooker. Turn the machine on and go to bed.

In the morning, add the soy milk to the porridge and stir through it's until creamy and well combined. Dry roast the walnuts and pepitas in a small pan, turning often to prevent them burning. (Approx 2 minutes). Add the nuts, seeds and chopped apricots. Stir through and serve.

If making porridge on the stove, soak the grains overnight. Add 1 litre of water with the ginger, apple and sea salt. Bring to the boil. Reduce the heat to simmer for 50 minutes stirring occasionally. Add the soy, nuts and seeds and apricots as above.

Delicious served with fresh fruit and a tablespoon of honey, flax seed oil, and soy or low fat milk or yoghurt.

Note: Whole oats have a much lower glycemic index than instant porridge oats. They make take longer to cook but they'll keep you feeling full for much longer.

Makes 4 servings

Scale recipe to serves

Prep Time: 5 mins
Cooking Time: overnight+5 mins
Ready in: overnight

Suitable for:
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Nutritional Information - Per Serve
Kj 1238 kj
Calories 296 kcal
Fat 8.9 g
Saturated Fat 0.8 g
Total Carbohydrate 42.3 g
Total Protein 9.3 g
Fibre 7.9 g

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