I often make this the night before to save time and in the summer find that, it makes a very good breakfast or light lunch  best enjoyed outside whenever  the summer weather permits. 

Serves 1

Ingredients:

1 cup porridge oats

1 tablespoonful of sunflower seeds

1 tablespoonful of flaked almonds,  with extra to serve

1 cup of semi/skimmed milk * (choose lactose free, almond or oat milk if on a low FODMAP diet)

1 peach (* substitute with 80 grams of berries, 1 tablespoonful of dried cranberries or raisins, or a small ripe banana if following the  low FODMAP diet)

1 grated carrot

1 teaspoonful of grated ginger

1 tsp ground cinnamon

1 tsp honey (omit on the Low FODMAP diet or if wanting to lose weight) 

Method:

Toast the oats, seeds and almonds in a saucepan, over a medium heat for a couple of minutes until lightly brown and aromatic. Stir frequently to stop it sticking.

Pour the milk (or mixture of milk and water) into the pan and stir. Add the rest of the ingredients and simmer for 2-3 minutes until thickened. Add extra milk or water if required to avoid it getting too dry.

Serve the oats warm, with extra cinnamon and a few slices of the peach or your favourite seasonal berries.

Nutritional highlights:

Oats keep your energy levels more consistent for longer which is particularly helpful if you are experiencing a mid morning drop in your concentration  and heading too towards the biscuit tin rather too frequently. Also a dish suitable for diabetics in helping to managing more consistent blood glucose levels, but do substitute honey for a sweetener such as stevia.

There is some evidence that ginger can help  people experiencing nausea as a result of morning sickness or some cancer treatments.

Recipe based on ‘Ginger and Carrots Oats’  from The Doctor’s Kitchen book with the kind permission of  Dr Rupy Ajula tag: www.thedoctorskitchen.com