Pick and mix porridge oats

Cooking Time: 5 Minutes Serves: 2

gluten-free (check the oat brand or use quinoa or millet), protein, vegetarian, anti-oxidants (with nuts and added berries)

Goodness provided

Porridge is a warming and very versatile start to the day.  You can either use whole or steel cut oats cooked in water or milk, but if gluten is a problem try millet or brown rice flakes or quinoa. From here you can add whatever you like. A good mix of chopped nuts and seeds like linseed, chia or pumpkin, also add in some stewed or fresh or frozen fruit like berries or sliced banana. It is okay to add a drizzle of sweetness  and 2 tbsp of skim milk or protein powder will give you a good step up into your day.



1 cup of the whole jumbo or steel-cut oats OR try a wholesome sachet porridge mix (ie Carman's gourmet porridge or  a Uncle Toby's high protein porridge mixes)
1 cup of low fat milk or dairy free alternate
2 TBSP skim milk powder or a scoop of protein powder
1 cup of water
small banana
1 TBSP chopped almonds
1 TBSP chia seeds
1 TBSP blueberries (frozen ok)
Sprinkle of cinnamon
A drizzle of golden syrup


  1. Put oats, milk, skim milk powder and water or milk into a small saucepan or in a microwave bowl
  2. On a low heat, cook for 3-4 minutes, stir occasionally ( steel cook oats will take an extra minute or two)
  3. Top with chia or linseeds seeds, fresh or frozen blueberries, chopped or flaked almonds, a sprinkle of cinnamon and an optional drizzle of golden syrup

Nutrition (Per serve)

Energy 412 kcal, Fat 12g Sat Fat 2g, Protein 20g, Low GI Carb 61g, Fibre 12g, Sodium 81mg