Porridge with Vanilla Bean, Apple, Cinnamon + Hazelnut Crumble
There is nothing better than a warm bowl of nourishing porridge to start the day. I love this recipe, it’s simplicity and a delicious taste reminicent of apple strudel. What’s great about it is that it takes just a few minutes to cook up and if you’re a mover and shaker, you can easily combine all the ingredients into a bowl the night before and allow the oats and seeds to soften and absorb the milk and aromatics. Use whatever milk you prefer – but the real secret is to have extra hot steaming milk on hand to pour over around the edges. You can also top with extra fruits such as banana or vanilla poached pear.
What’s great about it:
Oats are a great source of soluble fibre and according to studies, the beta-glucan fibre found in oats can help regulate your appetite for up to 4 hours as well as help lower cholesterol. Cinnamon improves insulin’s efficiency, which helps regulate blood sugar levels. A Swedish study published in the American Journal of Clinical Nutrition showed that inclusion of cinnamon in the diet lowered blood glucose levels – the amount used was ½ a teaspoon. Red apple adds sweetness and it’s high in pectin fibre that helps keep you fuller for longer. The addition of flaxseeds can also help reduce cholesterol by lowering blood sugar levels because of it’s high fibre and high omega 3 content. Flax can also help keep you regular and eliminate toxins because the seeds are packed with both soluble and insoluble fibre to absorb water and stimulate peristalsis of the colon.
1/4 cup (25 g/ 3/4 oz) organic rolled oats (see notes on GF)
1 red apple, grated
1 tablespoon ground flaxseed
1 heaped tablespoon ground/ chopped roasted hazelnut
20 g (1/2 oz) dried organic apple
1 tablespoon muscatel raisins
pinch of cinnamon
1 teaspoon vanilla bean paste
1 cup (250 ml / 8 1/2 oz) milk (your choice almond, dairy, coconut, seed)
1/2 cup (125 ml/ 4 1/2 fl oz) water
1 tablespoon ground and chopped hazelnuts
pinch ground cinnamon
Combine oats, apple, flaxseed, hazelnut, dried apple, muscatels, cinnamon, vanilla and milk into a small pot.
Cook for about 3 – 5 minutes over a medium heat or until your porridge is creamy, hot and thick, adding more water or milk if necessary.
Pour into a serving bowl.
Sprinkle with extra hazelnuts over the top before serving – you can also add a touch of
Accompany with extra hot milk to pour around the edges if you wish.
Sprinkle with combined hazelnut crumble.
Enjoy and be nourished.
For gluten free porridge replace 1/4 cup oats with your choice of :
Rolled or cooked whole quinoa, LSA, roasted buckwheat or millet.
Stir through 1 tablespoon natural protein if needed.
Nutritional info per serve:
Protein: 14 g
Total Fat: 8.8 g
Saturated: 2.8 g
Carbs: 50 g
Sugars: 37 g
Fibre: 8 g