This summer version of porridge is a healthy, sustaining way to start your day – contributing 2 portions of fruit towards your 5-a-day target. It’s excellent for diabetic diets with its slow-burn carbs – and it’s a great vegetarian option too.
Preparation: 10 minutes, plus 15 minutes soaking
Serves: 4
Ingredients
2 South African pears
2 South African Pink Lady apples
100g jumbo porridge oats
200g low fat Greek-style natural yogurt
100ml unsweetened apple juice
50g pomegranate seeds
50g mixed seeds, toasted
Clear honey or golden syrup, for drizzling
Nutritional values
| Per 100g (recipe) | Per serving 292g | RI (%) per 100g (recipe) | RI (%) per serving | |
| Energy KJ | 431 | 1259 | 5% | 15% |
| Calories Kcal | 103 | 299 | 5% | 15% |
| Fat | 2.8g | 8.2g | 4% | 12% |
| Of which saturates | 0.5g | 1.3g | 3% | 7% |
| Carbohydrate | 14g | 42g | 5% | 16% |
| Of which Sugars | 7.7g | 22g | 9% | 24% |
| Fibre | 1.8g | 5.4g | 7% | 22% |
| Protein | 3.9g | 12g | 8% | 24% |
| Salt | 0.02g | 0.06g | 0% | 1% |
- Peel, core and grate 1 pear, then grate 1 apple (no need to peel). Mix with the porridge oats, yogurt and apple juice, stirring well. Cover and leave to soak for 15-20 minutes.
- Core and chop the remaining apple and pear and combine with the pomegranate and mixed seeds.
- Share the porridge oat mixture between 4 serving bowls and top with the chopped fruit and seeds. Serve, drizzled with honey or golden syrup.
Cook’s tip: For a vegan version, choose one of the many dairy-free yogurt alternatives now available.
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