START THE DAY Prep the night be­fore for a healthy break­fast

This omega-rich and choles­terol-bust­ing por­ridge can be pre­pared the night be­fore, so there’s no ex­cuse to skip break­fast Oat & chia por­ridge with prunes

BBC Good Food - - Contents - Recipe SARA BUENFELD pho­to­graph STU­ART OVEN­DEN

SERVES 2 PREP 10 mins NO COOK EASY V 6 prunes few pinches ground cin­na­mon

50g tra­di­tional oats

2 tbsp chia seeds

½ tsp vanilla ex­tract

300ml bio yo­gurt milk, for di­lut­ing (op­tional)

2 small pears, cored and thickly sliced

2 tsp sun­flower or pump­kin seeds (op­tional)

1 The night be­fore, put the prunes in a small pan with the cin­na­mon. Cover scant­ily with wa­ter and bring to the boil, then sim­mer for 5 mins. Tip into a bowl and set aside to soak overnight.

2 Put a ket­tle full of wa­ter on to boil. Tip the oats and chia seeds into a bowl, pour over 300ml boil­ing wa­ter then stir well. Cover and leave to soak overnight too.

3 The next morn­ing, stir the vanilla and half the yo­gurt into the oat mix­ture then di­lute to the con­sis­tency you like best with a lit­tle milk or wa­ter if nec­es­sary. Spoon into bowls and top with the re­main­ing yo­gurt, the prunes, pears and seeds, if us­ing, then dust with a lit­tle more cin­na­mon, if you like.

GOOD TO KNOW low fat • cal­cium • fi­bre • 2 of 5-a-day

PER SERV­ING 359 kcals • fat 10g • sat­u­rates 3g • carbs 48g • sug­ars 30g • fi­bre 10g • pro­tein 14g • salt 0.3g

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