Warm cinnamon oat porridge

Warm cinnamon oat porridge with oat milk, Ceylon cinnamon, honey and apple: a mild breakfast with fibre, complex carbohydrates and natural sweetness.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 10 min
• Total time: 15 min
• Calories: 290 kcal per serving
• Protein: 9 g
• Fat: 5 g
• Carbs: 48 g

Ingredients

• 50g porridge oats
• 250ml oat milk
• 1 tbsp honey
• 1 pinch of salt
• 1 tsp Ceylon cinnamon
• 1 small apple for the topping

Method

You’ll need: saucepan · chopping board · knife · mixing bowl · wooden spoon

1. Put the oats, oat milk, salt and Ceylon cinnamon in a small pan and stir everything well.
2. Warm the mixture over a low heat and let it swell slowly until the porridge turns creamy. Stir now and then so nothing sticks.
3. Wash and core the apple and cut it into small cubes or thin wedges.
4. Stir the honey into the warm porridge or drizzle it over at the end, depending on how sweet you like it.
5. Add the apple on top as it is, or let it warm through in the porridge for one to two minutes if you prefer a softer bite.
6. Spoon the warm cinnamon oat porridge into a bowl, top with the apple and serve straight away.

Good to know

A warm porridge like this is pure comfort in the morning. It's mild, soft and pleasantly satisfying without feeling heavy.

Swaps

Oat milk → unsweetened whole milk or coconut drink (more naturally occurring nutrients, without added oils) Honey → unsweetened apple purée (less free sugar, fruity sweetness) Honey → mashed banana (provides sweetness plus fibre and potassium) Apple → berries, e.g. blueberries or raspberries (usually less sugar, but more polyphenols and fibre)

Allergens

Oats and oat milk contain gluten unless certified gluten-free. Honey isn't suitable for babies under 12 months; during pregnancy, the recipe is fine with pasteurised or shop-bought honey. Contains: gluten (oats).

Frequently asked questions

What's special about beta-glucans from oats?

Beta-glucans are soluble fibres that occur naturally in oats. They swell a lot and give porridge its creamy texture – which is also why porridge thickens as it stands.

Is Ceylon cinnamon really the better choice?

On average, Ceylon cinnamon contains much less coumarin than cassia cinnamon. If you use cinnamon regularly, Ceylon cinnamon is the more sensible choice.

Which nutrients are in apples?

Apples mainly provide water, some vitamin C, potassium and fibre such as pectin. Many plant compounds sit just under the skin, so it's worth washing the apple well rather than peeling it.

Is honey different from sugar nutritionally?

Besides sugar, honey contains small amounts of enzymes and plant compounds, but honey is still mainly a sweetener. These compounds are there, but not in amounts that would have any major effect.

What should I look out for with oat milk?

It's worth checking the label: some oat milks are fortified with calcium, vitamin D and vitamin B12, others aren't. The sugar content also varies considerably between products.

Dairy-free recipes