Apple & sultana porridge

Vegetarian
Gluten Free
Health score
9%
Apple & sultana porridge
15 min.
4
243kcal

Suggestions


Start your morning with a delightful blend of flavors and nutrition with our Apple & Sultana Porridge. This comforting dish is not just a feast for your taste buds; it’s also a wholesome and energizing way to kick off your day. Made with simple, vegetarian, and gluten-free ingredients, it caters to various dietary preferences while delivering a satisfying experience.

Imagine the aroma of sweet, tender apples mingling with the natural sweetness of sultanas as they simmer together in creamy porridge. This meal brings warmth and comfort, making it perfect for both breakfast and brunch. In just 15 minutes, you can serve up a bowl of heaven that will nourish you and keep you feeling full for hours.

Each serving packs just 243 calories, yet it's rich in flavor and nutrients, featuring a beautiful balance of carbohydrates, protein, and low fat. The addition of brown sugar at the end provides a touch of sweetness that perfectly complements the fruity goodness. So whether you're gearing up for a busy day or enjoying a leisurely weekend morning, our Apple & Sultana Porridge is sure to become a favorite in your breakfast repertoire!

Ingredients

  • 100 oatmeal 
  • 500 ml skim milk 
  •  apples diced cored
  • 100 golden raisins 
  • tbsp brown sugar 

Equipment

  • bowl
  • frying pan
  • ladle

Directions

  1. Put the oats and milk in a small pan and cook, stirring, for 3 mins until almost creamy. Stir in the apples and sultanas, then cook for 2 mins more or until the porridge is thick and creamy and the apples just tender. Ladle into bowls, sprinkle with sugar and eat immediately.

Nutrition Facts

Calories243kcal
Protein9.74%
Fat3.11%
Carbs87.15%

Properties

Glycemic Index
45.6
Glycemic Load
21
Inflammation Score
-5
Nutrition Score
9.913913032283%

Flavonoids

Cyanidin
2.86mg
Peonidin
0.04mg
Catechin
2.37mg
Epigallocatechin
0.47mg
Epicatechin
13.7mg
Epicatechin 3-gallate
0.02mg
Epigallocatechin 3-gallate
0.35mg
Luteolin
0.22mg
Kaempferol
0.93mg
Quercetin
7.9mg

Nutrients percent of daily need

Calories:243.3kcal
12.17%
Fat:0.91g
1.4%
Saturated Fat:0.23g
1.44%
Carbohydrates:57.27g
19.09%
Net Carbohydrates:51.48g
18.72%
Sugar:43.24g
48.04%
Cholesterol:3.88mg
1.29%
Sodium:59.73mg
2.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.4g
12.8%
Fiber:5.79g
23.17%
Phosphorus:206.65mg
20.66%
Calcium:199.78mg
19.98%
Potassium:618.9mg
17.68%
Vitamin B2:0.27mg
15.8%
Manganese:0.29mg
14.58%
Vitamin B12:0.75µg
12.51%
Vitamin B6:0.23mg
11.65%
Vitamin C:9.17mg
11.12%
Magnesium:40.4mg
10.1%
Vitamin D:1.42µg
9.49%
Vitamin B1:0.12mg
8.3%
Copper:0.16mg
8.12%
Vitamin A:362.35IU
7.25%
Vitamin B5:0.69mg
6.9%
Zinc:0.99mg
6.57%
Selenium:4.15µg
5.93%
Iron:0.91mg
5.07%
Vitamin K:4.95µg
4.72%
Vitamin B3:0.66mg
3.32%
Folate:10.33µg
2.58%
Vitamin E:0.38mg
2.52%