Recipes

Mixed-grain porridge with berry compote

Thursday, 6 September 2012

Fire up your engine with this healthy breakfast! If you want something to nourish your body, recharge your brain, speed up your metabolism and sustain you right through the morning then try this simple breakfast meal!

Serves 4 
Preparation time: 10 minutes
Cooking time: 15 minutes

75 g (21⁄2 oz/3⁄4 cup) rolled oats
100 g (31⁄2 oz/3⁄4 cup) rolled barley
50 g (13⁄4 oz/1⁄4 cup) roasted buckwheat
125 ml (4 fl oz/1⁄2 cup) low fat milk, light soy milk
or water
30 g (1 oz/1⁄4 cup) walnut pieces, chopped
2 tablespoons linseeds (flaxseeds)
2 tablespoons sunflower seeds
200 g (7 oz/1 cup) fresh or frozen mixed berries
low fat vanilla or soy yoghurt, to serve

1. Place the oats, barley and buckwheat in a medium-sized saucepan with 750 ml (24 fl oz/ 3 cups) water. Bring to the boil, then reduce the heat and simmer, stirring frequently, for 5 minutes or until creamy. Remove from heat and stir in the milk, walnuts, linseeds and sunflower seeds.
2. Place the berries in a small saucepan and gently heat until warmed and softened.
3. Spoon the porridge evenly into 4 bowls and served topped with a dollop of berry compote and a spoonful of yoghurt.

1525 kJ (363 Cal), 14 g fat (saturated 1 g),
5 g fibre, 10 g protein, 44 g carbohydrate

healthy recipes, weight loss

 

Learn more about Low GI Foods:
//www.glycemicindex.com/
//www.gisymbol.com.au/

The Low GI Vegetarian Cookbook by Prof Jennie Brand-Miller, Kaye Foster-Powell and Kate Marsh with Philippa Sandall Copyright Hachette Australia 2006
Reproduced with the kind permission of Hachette Australia.
Photography Copyright Ian Hofstetter

Purchase Low GI Cookbook



Digg this article about Mixed-grain porridge with berry compote  Add Mixed-grain porridge with berry compote article to del.icio.us bookmark  Post this article about Mixed-grain porridge with berry compote to Newsvine Share this article about Mixed-grain porridge with berry compote on Reddit Rank article Mixed-grain porridge with berry compote on Rankit
Height: cm
Weight: kg
Your Age: years
Gender:
M     F    
Your personal information is 100% confidential.
Privacy policy

Subscribe to our Diet Newsletter

We’ll send you an eNewsletter with our latest diet articles!



Join your friends and become a fan of ALFitness on Facebook



Read user comments on Mixed-grain porridge with berry compote

  User Comments