Get your omega-3’s in the morning in this creamy porridge with flax seeds, topped with vitamin-packed raspberries and chia seeds. You can’t beat this to get you off the right start when frost lays on the ground and a busy day awaits. This time of year, I use frozen raspberries to keep costs down.
omega-3 boosted porridge
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Ingredients
- 50 g raspberries defrosted if frozen
- 1 tbsp chia seeds
- 40 g porridge oats gluten-free if required
- 10 g ground flax seed also known as linseeds
- 300 ml dairy-free milk or half water/half dairy-free milk
Quantity of servings: serving
View units in:
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Ingredients
Quantity of servings: serving View units in: |
Instructions
- Begin by crushing the raspberries with a fork to release the juices and add the chia seeds. Mix well and leave to one side whilst you cook the porridge.
- Hob method: Add the oats, ground flax seeds and diary-free milk (or water/dairy-free milk mixture) to a small saucepan. Over a medium heat, stir until bubbling and thickened.
- Microwave method: Add the oats, ground flax seeds and diary-free milk (or water/dairy-free milk mixture) to a microwave-proof dish. Place on a microwave-proof plate, cover and heat a full power for 1 minute. Stir, then cover again and heat for another 30 seconds. It is cooked when it is steaming and thickened. As all microwaves differ, you may need to cover and cook for a further 30 seconds.
- When cooked, top with the raspberry and chia mixture. If you need it a little sweeter, add a teaspoon of honey.
Nutrition Facts
omega-3 boosted porridge
Amount Per Serving
Calories 302
Calories from Fat 99
Calories from Fat 99
% Daily Value*
Total Fat 11g
17%
17%
Saturated Fat 0.01g
0%
0%
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Sodium 179mg
7%
7%
Potassium 110mg
3%
3%
Total Carbohydrates 53g
18%
18%
Dietary Fiber 17g
68%
68%
Sugars 3g
Protein 9g
18%
18%
Vitamin A
11%
11%
Vitamin C
22%
22%
Calcium
36%
36%
Iron
21%
21%
* Percent Daily Values are based on a 2000 calorie diet.