Energy-boosting breakfasts 'Apple pie' porridge

Serves: one adult
Preparation time: 10 minutes
Cooking time: 5 minutes
Calories per portion: 345kcal (1,443kJ)

Ingredients

50g of porridge oats
200ml of apple juice (with no added sugar)
100ml of semi-skimmed milk
1 medium dessert apple, diced
1 pinch of cinnamon

This is a warm and comforting porridge spiced up with the classic flavours of a homemade apple pie.

Throw all the ingredients into a saucepan. Heat and stir until boiling, then lower the heat and simmer gently for five minutes, stirring often. Spoon the porridge into a serving bowl and add a sprinkling of cinnamon.

Or you could try

• muesli, fresh fruit and low-fat yoghurt – fruit added to your muesli counts towards your 5 A DAY. Low-fat yoghurt provides calcium and protein, and is low in fat, but watch out for the sugar content. Go for muesli with no added sugar.
• porridge with mashed banana and dried blueberries – put oats and a handful of dried blueberries in a bowl and add semi-skimmed milk. Heat in the microwave for 3-4 minutes, stirring every so often. When cooked, stir in the mashed banana. The mashed banana is a healthier substitute for sugar or honey. For best results, use a very ripe banana.
• baked beans on wholemeal toast – not only are they naturally low in fat, baked beans are also packed with fibre and protein, making them a vegetarian source of protein. Look out for reduced salt and sugar ranges.
• breakfast cereals – cereal can be high in sugar, with some containing up to 37% of the white stuff. Try switching to lower-sugar cereals or those with no added sugar, such as plain wholewheat cereal biscuits, plain shredded wholegrain pillows, or plain porridge. Find out more about reducing your sugar intake at breakfast.  

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