Bowled over at breakfast

Did you know that 41% of adults and nearly half of all children (45%) ate breakfast cereals at Breakfast?

Some interesting facts about breakfast

• Most Australians eat minimally pre-sweetened breakfast cereals
• Australians adults who eat breakfast cereals have a healthy weight and tend to have healthier diets
• Regular breakfast cereal eaters have less risk of Type 2 Diabetes. They also have healthier hearts and breakfast cereal can improve bowel function

So, do you feel like some breakfast cereal to get you started on a cold wintry day? Look no further than delicious hot porridge.

Porridge provides us with a good source of carbohydrate, some protein, fat and contains important vitamins and minerals. Porridge also contains beta-glucans, a type of soluble fibre that can reduce cholesterol absorption help stabilise your blood-glucose levels. Porridge can also promote healthy gut bacteria and increase your feelings of fullness. So try this nutritious start for the day;

Base Porridge recipe – serves 2

• 1 cup traditional rolled oats (lower GI)
• 1 1/2 – 2 cups skim milk (or water)

Instructions

Stovetop method (recommended)
Step 1 Place oats and milk into a small saucepan.
Step 2 Bring to the boil, then reduce to medium heat, stirring for 5 minutes, or until oats are thick and creamy.

Microwave method
Step 1 Place oats and milk into a microwave-safe bowl. Microwave on HIGH for 2 minutes, then stir and cook for a further 2 minutes. Stir again, then stand for a few minutes before eating. (For a thinner consistency, add more milk or water.)

Porridge Variations

Apple and cinnamon porridge: Core and thickly slice 2 apples. Place into a small saucepan with 1 teaspoon reduced-fat table spread and cook until soft and golden. Reserve a few slices (as a topping), then purée remaining apple. Meanwhile, follow the Basic porridge method. Once oats are cooked, add apple purée and 1/2 teaspoon cinnamon to saucepan. Stir over low heat until blended. Top with remaining apple slices.

Berry good porridge: Follow the Basic porridge method. In step 2, add 1/3 cup apple juice and 1/2 cup frozen berries (blueberry, raspberry or any combination) midway through cooking. Stir until berries are warmed through. Top with a dollop of reduced-fat Greek yoghurt before serving.

Try stirring in some more flavor with these additions:

• Bananas
• Grated apple
• Dried fruit
• Vanilla beans or extract
• Cinnamon
• Honey
• Toasted nuts and chia seeds

Ref Williams, P.G . The benefits of Breakfast Cereal Consumption: A systematic Review of the Evidence Base. Adv Nutr 2014: 5: 636s -673s
Australian Healthy Food Guide – May 2017