Apple and flaxseed porridge

Add a tasty touch to your morning routine with our delicious Apple Flaxseed Porridge recipe. This nutritious oat breakfast has been specially developed to start the day right. Rich in stomach-friendly fiber, it not only keeps you fuller for longer but also promotes healthy digestion. The harmonious combination of fresh apples and nutritious flaxseed pampers your taste buds and ensures an enjoyable and fulfilling breakfast experience. Treat yourself to this healthy porridge to energize your body and stay energized throughout the day!

Ingredients

  • 100g porridge
  • 2 eating apples, peeled and grated
  • ½ tsp ground cinnamon, plus a little cinnamon for sprinkling
  • 500 ml skimmed milk
  • 2 tbsp ground flax seeds
  • 150 ml cup of probiotic yogurt
  • Drizzle of honey or agave syrup

Preparation steps

  1. In a medium saucepan, combine oats, apples, cinnamon and milk.
  2. Bring the mixture to a boil, stirring occasionally.
  3. Reduce the heat and cook, stirring constantly, for 4-5 minutes.
  4. Stir in the ground flax seeds.
  5. Divide the porridge between 4 breakfast bowls.
  6. Top each bowl with a dollop of yogurt.
  7. Add a drizzle of honey or agave syrup.
  8. Sprinkle some more cinnamon on top.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
236 6g 2g 29g 15g 6g 12g 0.2g

Equipment and tools

To prepare apple and flaxseed porridge, you need the following equipment and tools:

  • Pot
  • grater
  • tablespoon
  • measuring cup
  • wooden spoon

Allergen information

This apple and flaxseed porridge recipe may contain allergens. Please note the following:

  • It contains oats, which may contain gluten. If you have gluten intolerance or celiac disease, please be sure to use certified gluten-free oats.
  • It contains milk and yogurt, i.e. dairy products. If you have lactose intolerance or a milk allergy, you can replace the skim milk with a plant-based milk alternative and the probiotic yogurt with a dairy-free yogurt.
  • If you suffer from a seed allergy, please avoid using ground flaxseed.

Storage and leftovers

Once prepared, the apple and flaxseed porridge can be stored in an airtight container in the refrigerator for up to 2 days. When warming up, add a splash of milk or water to restore the desired consistency.

Health Benefits of Apple and Flaxseed Porridge

If you want to start your day with a nutritious and filling meal, apple and flaxseed porridge is for you. Packed with essential nutrients, this healthy breakfast dish not only provides energy but also offers numerous health benefits.

1. Oats for heart health

The main ingredient of this porridge, 100g of porridge, is a fantastic source of fiber. Regular consumption of oats has been linked to improving heart health by lowering cholesterol levels. Oats contain a type of fiber called beta-glucan, which helps lower LDL (bad) cholesterol levels in the blood and ultimately reduces the risk of heart disease.

2. Apples for digestion and the immune system

The addition of two grated eating apples not only enhances the taste of this porridge but also brings health benefits. Apples are rich in soluble and insoluble fiber, which aids digestion and promotes bowel movement regularity. They also provide immune-boosting antioxidants, vitamins and minerals. Additionally, the natural sweetness of apples reduces the need for added sugar in this recipe.

3. Cinnamon for blood sugar control

Half a teaspoon of ground cinnamon adds warmth and depth of flavor to the porridge. Cinnamon has been found to help regulate blood sugar levels, making it a beneficial spice for diabetics or people who want to keep their blood sugar stable throughout the day. It also possesses anti-inflammatory properties that can support overall health and well-being.

4. Flaxseed for Omega-3 fatty acids

Including 2 tablespoons of ground flaxseed in this recipe provides a significant source of omega-3 fatty acids. Omega-3 fatty acids are essential fatty acids that play a critical role in brain health, reducing inflammation and supporting heart health. Flaxseeds are also rich in fiber, which aids digestion and promotes a healthy gut.

5. Skim milk for calcium and protein

This recipe requires 500ml of skimmed milk, which contributes to the creamy consistency and adds important nutrients. Skim milk is a good source of calcium, which is crucial for maintaining strong bones and teeth. It also offers a decent amount of protein, which helps you feel fuller for longer and supports muscle repair and growth.

6. Probiotic yogurt for gut health

The 150ml pot of probiotic yogurt adds a tangy and creamy touch to the porridge while providing beneficial bacteria for gut health. Probiotics promote a healthy balance of intestinal flora, support digestion and strengthen the immune system.

7. Honey or agave syrup for natural sweetness

For a touch of natural sweetness, a dash of honey or agave syrup can be added to the porridge. Honey has anti-inflammatory and antibacterial properties, while agave syrup has a low glycemic index, making it a suitable alternative for people with diabetes or those trying to manage their blood sugar levels.

In summary, starting the day with a delicious bowl of apple and flaxseed porridge can bring numerous health benefits. From promoting heart and digestive health to providing essential nutrients to supporting the immune system, this nutritious breakfast option shouldn’t be overlooked. So why not try this recipe and give your body the nutrients it deserves?

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