Oat Porridge with Fruit and Toasted Seeds
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For people with a sensitive gut oat bran may be gentler on the gut than rolled oats. Both are low in fermentable carbohydrates but some people may find they can tolerate oat bran better. |
| Preparation Time | 15 minutes |
| Cooking Time | 10 minutes |
| Servings | 1 |
Ingredients
- 23g rolled oats or oat bran
- 150ml water
- 2 tsp sunflower seeds
- 1 tsp vanilla sugar
To serve
- 80g chopped fruit to serve. Choose from blueberries, strawberries, raspberries, or clementines
- 50ml lactose free milk or rice milk
Method
- Place oats or oat bran in a saucepan with the water and bring to the boil.
- Reduce the heat to a simmer and stir the porridge until it reaches a creamy consistency.
- Meanwhile dry roast the sunflower seeds in a frying pan until golden.
- Remove the porridge from the heat and stir in the toasted sunflower seeds and milk.
- Top with chopped fruit and dust with vanilla sugar.
|
|
Per portion with Lactofree semi skimmed milk (370g with fruit) |
Per 100g |
|---|---|---|
|
Calories |
286kcal |
98kcal |
|
Fat |
12g |
4.1g |
|
Protein |
12g |
4.1g |
|
Carbohydrate |
31g |
10.6g |
|
Sugars |
17.2g |
5.9g |
|
Fibre |
5.8g |
2g |
|
Sodium |
70mg |
24mg |
|
FODMAPs |
None |
|
|
|
Per portion made with water |
Per 100g |
|
Calories |
247kcal |
67kcal |
|
Fat |
10.3g |
2.8g |
|
Protein |
7.6g |
2.1g |
|
Carbohydrate |
32.8g |
8.9g |
|
Sugars |
10.2g |
2.8g |
|
Fibre |
6.5g |
1.7g |
|
Sodium |
60mg |
20mg |
|
FODMAPs |
None |
|
- Created on .