A fibre-rich breakfast that will feed all of the good bacteria in your gut. You don't want to miss it!! :)
Nutrition:
Wholegrains such as oats offer various health benefits, and research shows that they are a key ingredient for a longer and healthier life. Oats are a great idea to start your day, as they are rich in fibre that will give you satiety and keep you full throughout the day. Due to the fibre content, they also release the energy slowly allowing your body to metabolise them with time. They contain a type of soluble fibre called beta-glucan which can help you to lower your cholesterol level and blood glucose level. The EFSA and the FDA agreed that at least 3 g of oats should be consumed every day in order to fully benefit from its cholesterol lowering effect. Furthermore, the EFSA claimed that at least 4 g of oats should be consumed everyday to fully benefit from its capacity of reducing blood glucose. Oats are therefore an optimal choice for people suffering from diabetes, high cholesterol and for those who want to lose weight. There are four main health benefits that oats offer: Increased satiety, cholesterol lowering, blood sugar control and gut health. In the recent decade, different variety of new products were developed with oats: snack bars, crackers, bread, but also meat products and beverages. It's also interesting to know that there are different types of oats. The least processed oats like groats or steel-cut, generally take longer to digest and have a lower glycaemic index than rolled or instant oats. We recommend you the Scottish oats, as they are less processed and perfect for porridge.
What you need (1 person):
40 g of oats
100 mL of soya milk
1 pear
1 fig
1 tsp of almond butter
0.5 tsp of cinnamon
4 pecan nuts
Allergens: gluten, nuts, soya.
Health Claims: the recipe is a source of fibre and it's high in manganese.
Method:
1. You can make this porridge with the microwave if you are in a hurry, or with a pot. If you have time, add the milk to a pot along with the oats. Heat the milk until it starts to boil. Then turn off the flame.
2. Cut the pear into chunks and the fig into circles. Place them on the porridge. Then add the cinnamon and the almond butter. Mix everything well.
3. Finally, top your porridge with the pecan nuts.
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