Name: Spicy Stewed Apple and Oats
Prep time: 5 min
Cook time: 5 min
Total time: 5 min
Ingredients: 2 medium pink lady apples, cut; 200g (7oz) filtered boiling water; 200g (7oz or 3/4 cup) almond milk; 80g (2.8oz or 3/4 cup) wholegrain gluten-free oats; 20g (0.7oz) walnuts, coarsely chopped; 1 tsp Ceylon cinnamon; 1 tsp dried ginger; 1 tsp honey; 1 tsp allspice; 1 tsp vanilla essence; 1 pinch of sea salt/ Himalayan salt

Spicy Stewed Apple and Oats

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 5 minutes

A delicious, nutritious and hearty spicy apple and oats porridge perfect for cold winter mornings.

Ingredients

2 medium pink lady apples, cut
200g (7oz) filtered boiling water
200g (7oz or 3/4 cup) almond milk
80g (2.8oz or 3/4 cup) wholegrain gluten-free oats
20g (0.7oz) walnuts, coarsely chopped
1 tsp Ceylon cinnamon
1 tsp dried ginger
1 tsp honey
1 tsp allspice
1 tsp vanilla essence
1 pinch of sea salt/ Himalayan salt

Instructions

Combine the apples, 100g (3.5oz) water, vanilla essence, spices and honey in a small saucepan and bring to a simmer for 5 minutes
In a small pot, bring the oats, water and almond milk to a simmer for 2-3 minutes, then turn off the heat and soak for another 2-3 minutes, then top with the spiced apple and chopped walnuts and serve.

Notes

This is a delicious, fibre-packed porridge with a combination of spices that not only taste good, but also help warm you on cold winter mornings and have therapeutic effects, such as reducing inflammation, improving digestion and balancing blood glucose. Oats contain beta-glucans, and apples contain pectin, which are both considered soluble fibre that helps soothe the gut lining and decreases inflammation, and because the dish is gluten-free- this is an ideal breakfast for anyone suffering with IBS or inflammatory bowl disease.

Approximate micronutrient information per serving:

Vitamins

B1 (Thiamine) - 0.2mg (20%)

B2 (Riboflavin) - 0.2mg (15%)

B3 (Niacin) - 1.3mg (9%)

B5 (Pantothenic Acid) - 0.6mg (13%)

B6 (Pyridoxine) - 0.2mg (15%)

B12 (Cobalamin) - 0.3µg (14%)

Folate - 29.9µg (7%)

Vitamin A - 46.5µg (7%)

Vitamin C - 9mg (12%)

Vitamin D - 37IU (6%)

Vitamin E - 4mg (27%)

Vitamin K - 5.5µg (6%)

Minerals

Calcium - 234mg (23%)

Copper - 0.4mg (48%)

Iron - 2.8mg (15%)

Magnesium - 87mg (27%)

Manganese - 2.3mg (128%)

Phosphorus - 237mg (34%)

Potassium - 448mg (17%)

Selenium - 16µg (30%)

Sodium - 141mg (9%)

Zinc - 1.7mg (22%)

% RDI based on an adult female

Nutrition Information:

Yield: 2 Serving Size: 439g (15oz)
Amount Per Serving: Calories: 349kcalTotal Fat: 10.7gNet Carbohydrates: 48gFiber: 10.3gProtein: 8g

Spicy Stewed Apple and Oats