Serves 1

Ingredients:

1 cup of porridge oats

2 tablespoonfuls of ground flaxseeds (linseeds)

1 cup cow’s milk – * (choose lactose free, almond or oat milk if on a low FODMAP diet)

1 tsp ground cinnamon

2 tsp cacao powder

1- 2 tablespoonfuls of honey

1/2 small punnet (100grams) of blueberries or berries in season

* (use less fruit if including as part of a low FODMAP diet –  an 80gram portion only)

sprinkling of sesame seeds or seed mix – toasted if preferred

Method:

Toast the oats and ground flaxseeds in a dry saucepan for a few minutes until lightly aromatic.

Pour the milk into the pan, stir and add the cinammon, cacao powder and 1/2 the honey and simmer for 4 – 5 minutes. You can add extra milk or water at this stage to achieve your desired consistency.

Heat the berries in a small pan, with a splash of water until their skins split and they infuse the water with their colour, add remaining honey to thicken.

Serve the porridge warm, topped with berries and sprinkled with seeds if desired.

Tip:

I actually make this the tonight before to save time and refrigerate overnight before warming the next day.

Can be a FODMAP friendly porridge – see above.

Nutritional highlights:

Full of omega 3 and omega 6 essential fatty acids and flavonoids which are powerful anti-oxidants. A low glycaemic index, high fibre dish that will keep your energy levels high all morning.

Recipe based on ‘Elegant Flavonol Porridge’ from the excellent The Doctor’s Kitchen book with kind permission of  Dr Rupy Ajula. Tag: www.thedoctorskitchen.com