I enjoy oats porridge for breakfast and I like to add seeds, fresh berries, or stewed apples and sometimes yogurt. Why you should try this recipe? Stewed apples are high in pectin, a dietary fibre which has shown to promote gut health by feeding our gut flora, improve bowel regularity, aid in healing the gut lining and reduce bloating. Apples are also a good source of quercetin, a vitamin-like potent antioxidant with many health benefits including: reduce inflammation, decrease pain, anticancer, lower cholesterol and protect against cardiovascular disease. Stewed apples can be prepared in advance and last well in the fridge to consume within a few days. This is a delicious, nutrient and fibre-dense breakfast option to give you sustained energy.
This recipe has been adapted from Dr Jill Carnahan: https://www.jillcarnahan.com/recipe/stewed-apples-cinnamon/
Rolled oats and stewed apples breakfast bowl
Ingredients
Porridge:
- 1/4 cup rolled oats
- 1/2 cup almond milk (or milk of preference)
- 1 teaspoon chia seeds (soaked in 50ml milk or water)
- 1 tablespoon coconut yogurt (choose flavour of preference but prefer a probiotic yogurt or kefir)
- 1 teaspoon honey
- Pumpkin and sunflower seeds
Stewed apples (serves 6)
- 3 granny smith apples core removed, peeled and chopped
- 3 chopped dates or 1 tablespoon honey or maple syrup
- 1 teaspoon ground cinnamon
- 1/2 cup water
Instructions
Stewed apples:
- Start with the stewed apples: Add peeled and chopped apples, dates or honey, cinnamon and water to a saucepan and simmer on low to medium heat for 5 minutes, or until the apples are soft to your liking. I like them still a little firm.
- Transfer to a glass container and allow to cool before placing the lid. Refrigerate and consume within 3 days.
Porridge:
- Porridge: Add a teaspoon of chia seeds to 50 ml of water or extra milk and stir well. Let them soak while the porridge is prepared.
- Add oats and milk to a saucepan and cook over low to medium heat for 2-3 minutes until oats are cooked to your liking.
- Transfer to a serving bowl. Add soaked chia seeds, three tablespoons stewed apples, 1 tablespoon yogurt, pumpkin and sunflower seeds.
- Serve warm.
