Oats are a great source of soluble fibre, and according to studies they can help lower cholesterol. Cinnamon improves insulin’s efficiency, which helps regulate blood sugar levels. 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 its high fibre and high omega 3 content.
- ¼ cup organic rolled oats
- 1 red apple, grated
- 1 tbsp ground flaxseed
- 1 tbsp (heaped) hazelnuts, roasted and finely chopped
- 1 tbsp dried organic apple
- 1 tbsp muscatel raisins
- pinch of cinnamon
- 1 tsp vanilla bean paste
- 1 cup milk
- ½ cup filtered water
- 1 tbsp hazelnuts, ground and chopped
- 1 pinch ground cinnamon
Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.
Combine oats, apple, flaxseed, hazelnut, dried apple, muscatels, cinnamon, vanilla and milk into a small pot and cook for 3–5 minutes over medium heat or until porridge is creamy, hot and thick, adding more water or milk if necessary.
Pour into a serving bowl and sprinkle with the hazelnut and cinnamon.
• If desired, pour over extra hot milk for an additional delicious richness.
Recipe from The Healthy Chef by Teresa Cuttter. Photography by Paul Cutter.