quick recovery porridge

When I’m at home I go for a quick bowl of porridge topped with nuts, fruit or brown sugar (what ever I have on hand really) and a hot chocolate. Here’s my quick porridge, also great for cold mornings before work if you’re short on time. It’s also a great base that you can experiment with and add your favourite toppings.

Ingredients (makes one serve):

1/2 cup quick oats or whole oats
3/4 -1 cup skim milk
Plus toppings of your choice, today I had brown sugar and chopped almonds

Put oats and half the milk in a microwave proof bowl and stir
Heat in microwave for 1 minute
Stir and add the rest of the milk
Heat in microwave again for another 30-60 secs
You can also use water to make the porridge but I like mine nice and creamy so I use milk and it adds protein. Add more or less milk depending on the consistency you like the best.

Nutritional Profile (one serve):

Energy – 1030kJ (247 cal)
Protein – 12.2g
Total Fat – 4.3g
Sat Fat – 0.9g
Carbs – 37.0g
Sugar – 9.4g
Fibre – 4.6g
Sodium – 93mg


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