Creamy porridge cooked with milk or fortified soya milk, then topped with crunchy nuts, chia seeds and juicy berries. Comforting, nourishing and wonderfully high in fibre.
Serves 1 10 mins High-fibre 400kcal 9.6g fibre
Ingredients
- 50g rolled oats
- Milk or fortified soya milk, ~250ml (to taste)
- Small handful mixed berries
- Small handful mixed nuts, chopped
- 1 tsp chia seeds
- Pinch of salt (optional)
Method
- Add the oats and milk (or fortified soya milk) to a small pan with a pinch of salt if using. Bring to a gentle simmer over medium heat.
- Cook for 4–6 minutes, stirring, until creamy. Add a splash more milk if you prefer it looser.
- Spoon into a bowl and top with berries, chopped nuts and chia seeds. Serve immediately.
Serving & storage
Tip: For busy mornings, soak the oats in the milk overnight, then warm through and add toppings just before serving.
Nutrition tip: This balanced breakfast is high in fibre, omega-3 ALA, and antioxidants. One idea to complement its heart-healthy profile is adding a plant sterols supplement. Oats already help with cholesterol, and research shows consuming ~1.5–3 g of plant sterols/stanols daily can further reduce LDL cholesterol by 7–12%. A plant sterol supplement alongside your porridge could give an extra cholesterol-lowering boost (useful if you have high cholesterol).
Plant Sterols
Scientifically shown to lower cholesterol | 2400 mg plant sterols per daily dose | Levels advised by the British Heart Foundation | Helps keep cholesterol at a normal level | Reduces risk factors for coronary heart disease
- Provides 2,400 mg plant sterols per daily dose
- Contributes to the maintenance of normal blood cholesterol levels
- Ideal alongside a heart-healthy diet rich in oats and fibre