Oats are very dense in nutrients and contain a high amounts of protein and complex carbohydrates. By adding apples and bananas the daily goal of two fruit portions (from 5 a day: 2 fruits portions, 3 vegetable portions) is achieved. Walnuts and nut butters are rich in omega-3 and -6 – essential fatty acids. This means the belong to the small group of fatty acids which our body is not able to synthesize on it’s own and thus need to be taken up via food. Being part of cell membranes, participating in reparation mechanisms and growths, they are an important part of the metabolism in our body .
Winter mornings can be cold and dark – especially in Northern Germany. At this time of the year a warm breakfast can be a soothing start to the day – warming from the inside. My favorite winter breakfast is porridge, made of cooked oats in milk. It is healthy, easy to make and can be very versatile!
Ingredients for 2 servings:
- 120 g rolled oats
- 2 cups milk
- 1 cup water
- 2 apples
- 40 g raisins
- 2 tbsp cinnamon
- toppings: banana, 1 tbsp nut butter, maple syrup, walnuts
- Wash the apples and cut them into small chunks.
- Mix oats, apples, water, milk and raisins in a sauce pan and cook on low heat for 10 – 15 minutes depending how creamy you like your porridge. Make sure to stir the porridge occasionally – it tends to burn.
- Add the cinnamon to the mixture and stir well.
- Pour the finished porridge into two bowls and add toppings of choice.
- Enjoy the warm breakfast!