Porridge with Honey Cinnamon Seared Apples

Classic porridge with a topping that does the heavy lifting: apples seared until golden, then glazed with a little honey and cinnamon. Simple, seasonal and ready in about 10 minutes.

Why it works

• Oats: slow-release carbohydrates and beta-glucan, a soluble fiber that keeps you full and supports healthy cholesterol levels

• Apples: fiber and natural sweetness, especially with the skin left on

• Cinnamon: warmth and flavor without added sugar

• Honey: just 1 teaspoon per bowl, used as a light glaze rather than stirred into the porridge

Ingredients (serves 2)

•  2 medium apples, cored and sliced about 1 cm thick (skin on)

•  1 tsp olive oil

•  2 tsp honey

•  1 tsp ground cinnamon

•  100 g quick oats

•  400 ml milk of choice (we used Rude Health Organic Oat Drink)

•  Pinch of salt

•  2 tbsp peanut butter

Method

1. Heat the olive oil in a non-stick pan over medium-high heat. Lay the apple slices in a single layer and sear for 2 to 3 minutes on each side, without moving them, until golden.

2. Lower the heat, sprinkle over the cinnamon and drizzle in the honey. Toss for about a minute until the slices are glazed, then take the pan off the heat.

3. In a saucepan, bring the milk to a gentle simmer. Stir in the oats and salt and cook for about 5 minutes, stirring often, until thick and creamy.

4. Divide the porridge between two bowls. Top each with the apples, any glaze left in the pan and a tablespoon of peanut butter.

Total time: 10 minutes | Active time: 10 minutes

Nutrition info (per serving)

• Calories: approx. 480 kcal

• Protein: 9 g

• Carbohydrates: 72 g, of which sugars 36 g

• Fat: 18 g, of which saturates 3 g

• Fiber: 11 g

• Salt: 0.4 g

Values are approximate and will vary with apple size and peanut butter brand. Most of the sugar comes naturally from the apples and oat milk; the honey adds about 6 g per bowl.

A dietitian's note

Letting fruit provide most of the sweetness keeps added sugar low. Pairing the oats and apples with peanut butter adds protein and fat, which slows digestion and keeps your energy steady through the morning.