Recipes

Oat Porridge with Fruit and Toasted Seeds

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. 

Serves 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

Breakfast Recipes

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