HEALTHY BREAKFAST

Apple porridge  

• Serves:4
• Preparation time:5 minute(s)
• Cooking time:15 minute(s)                                

Ingredients

• 4 cups low-fat milk
• 2 cups rolled oats (not instant)
• ½ cup sultanas
• 1–2 apples, cut into very thin strips
• 2 teaspoons sunflower seeds

Instructions

1. Combine milk, oats, sultanas and apples in a saucepan. Stirring, slowly bring to the boil.
2. Reduce heat. Simmer for 10 minutes, or until oats are soft.
3. Serve sprinkled with sunflower seeds. Accompany with fresh fruit and low-fat yoghurt if desired.

Microwave alternative

Place milk, oats, sultanas and apples in a 9-cup capacity container. Cook on high for 4 minutes, stirring several times. Serve immediately, sprinkled with sunflower seeds.

Nutritional info

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Nutrient	Per serve
Energy (kJ/cal)	1767/428
Total Fat (g)	9
Saturated Fat (g)	3
Carbohydrate (g)	70
Dietary Fibre (g)	6
Sodium (mg)	136