Start your day with slow-release carbohydrates and plenty of fibre with this simple porridge.
Serves
2 Prep
5 minutesCook
5 minutesEach 341g serving contains (excludes serving suggestion)
KCal
290
Carbs
38.1g
Fibre
5.4g
Protein
10.5g
Fat
9.7g
Saturates
1.2g
Sugars
7.0g
Salt
0.06g
Fruit/Veg Portion
1
Ingredients
Ingredients
30g rolled oats
30g buckwheat flakes
30g quinoa flakes
400ml water
1–2 tsp granulated sweetener, if desired
160g frozen mixed berries, defrosted
10g sunflower seeds, toasted
10g flaked almonds
10g pumpkin seeds
50ml skimmed milk, to serve (optional)
Method
Method
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Total Cook Time (in minutes)
25 mins
Special Diets
Total Cook Time (in minutes)
10 mins
Special Diets
Total Cook Time (in minutes)
50 mins
Special Diets
Total Cook Time (in minutes)
35 mins
Special Diets
Symbols Guide
We use these symbols throughout our recipes to make it easier to choose recipes to suit you. However, this information should not replace specific advice from your healthcare professional.
Dairy free
Freezer safe
Gluten free
Low fat
Low sugar
Nut free
Vegan
Vegetarian
Nutritional information explained
Carb counting
The carb values of these meals relate to the total amount of carbs from all ingredients. If you are carb counting, you may not need to include them all in calculating your insulin dose. Speak to your healthcare team if you're unsure.
Traffic light symbols / colours
- Red = high
- Amber = medium
- Green = low
Traffic lights for these recipes are determined by the whole portion size. Comparison of the traffic lights for different recipes should be based on 100g of each portion.
Red
High
Amber
Medium
Green
Low
