Pimp up your porridge

Emma Brown - Nutritionist | 01 Oct, 2019

Ghoul burgers

Chocolate chia and coconut overnight oats

Serves 1 - 419 kcals per serving

Kcals 419
Fat 19.2g
Sat fat 9.4g
Carbs 39.2g
Sugar 7.9g
Fibre 11.2g
Protein 22.3g
Salt 0.25g

Ingredients

  • 40g porridge oats
  • 15g chia seeds
  • 1 heaped tbsp chocolate protein powder
  • 10g desiccated coconut
  • 125ml low fat milk of your choice
  • 5g dark chocolate drops

Method

  1. Mix the oats, 10g of the seeds, protein powder, 5g of the coconut and milk together in a bowl.
  2. Transfer to a jar or tub and seal with a lid or clingfilm.
  3. Leave in the fridge overnight to allow the oats to soak up all the flavours.
  4. When you're ready to eat them, top with the rest of the seeds and coconut, plus the chocolate drops.
Ghoul burgers

Mixed fruit porridge

Serves 1 - 391 kcals per serving

Kcals 391
Fat 13.5g
Sat fat 3.2g
Carbs 52.1g
Sugar 21.6g
Fibre 6.8g
Protein 14.6g
Salt 0.24g

Ingredients

  • 50g porridge oats
  • 200ml low fat milk of your choice
  • ½ tsp vanilla extract
  • 1 fig, chopped into 3
  • 4 grapes, halved
  • 1 heaped tbsp blueberries
  • 10g hazelnuts, chopped

Method

  1. Put the oats, milk and vanilla in a small saucepan over a high heat.
  2. Heat through until it starts to boil, then reduce the heat to low.
  3. Keep stirring and cook on a low heat for 10 minutes until the oats have absorbed all the liquid.
  4. Serve topped with the blueberries, figs, grapes and nuts.
Ghoul burgers

Ginger and coconut overnight oats

Serves 1 - 355 kcals per serving

Kcals 355
Fat 13.7g
Sat fat 6.5g
Carbs 48.8g
Sugar 19.3g
Fibre 6.2g
Protein 6.8g
Salt 0.36g

Ingredients

  • 40g porridge oats
  • 150ml coconut milk
  • ¼ tsp ground ginger
  • 2 tsp honey
  • 20ml light coconut milk, canned
  • 10g granola
  • 1 tsp desiccated coconut
  • 5 hazelnuts, chopped

Method

  1. Mix together in a bowl the oats, milk and ginger. Transfer to a jar or tub and seal with a lid or clingfilm.
  2. Leave in the fridge overnight to allow the oats to soak up the milk.
  3. Once you're ready to serve, top the oats with 1 tsp of honey and the canned coconut milk.
  4. Mix together the granola, coconut and hazelnuts, then sprinkle over the oats and drizzle with 1 tsp honey.
Ghoul burgers

Caramelised pear porridge

Serves 1 - 442 kcals per serving

Kcals 442
Fat 13.2g
Sat fat 3.9g
Carbs 67.4g
Sugar 36.7g
Fibre 9.6g
Protein 14.4g
Salt 0.32g

Ingredients

  • 50g porridge oats
  • 200ml low fat milk of your choice
  • ¼ tsp ground ginger
  • ¼ tsp ground nutmeg
  • ¼ tsp ground cinnamon
  • 2 tsp honey
  • 1 tsp low fat spread
  • 1 medium pear, peeled, cored and sliced
  • 1 tsp chopped nuts

Method

  1. Put the oats, milk and spices in a small saucepan over a high heat.
  2. Heat through until it starts to boil, then reduce the heat to low and cook for a further 10 minutes.
  3. Meanwhile, melt the honey and spread in another saucepan over a medium heat with a dash of water, until starting to bubble.
  4. Add in the pear slices and cook for 2 minutes on each side until softened.
  5. Serve the porridge topped with the pear slices and drizzle over the remaining honey mixture. Top with the chopped nuts and a sprinkle of cinnamon.
Ghoul burgers

Pumpkin chia seed overnight oats

Serves 1 - 415 kcals per serving

Kcals 415
Fat 16.9g
Sat fat 3g
Carbs 52.3g
Sugar 16.9g
Fibre 12.1g
Protein 14.6g
Salt 0.22g

Ingredients

  • 40g porridge oats
  • 125ml low fat milk of your choice
  • 2 tbsp fat free natural yogurt
  • 3 tbsp pumpkin puree
  • 1 tbsp chia seeds
  • 2 tsp fruit syrup
  • ½ tsp cinnamon
  • ¼ tsp nutmeg
  • 10g pecan nuts, chopped

Method

  1. Mix together in a bowl the oats, milk, yoghurt, pumpkin puree, chia seeds, syrup and spices.
  2. Transfer to a jar or tub and seal with a lid or clingfilm.
  3. Leave in the fridge overnight to allow the oats to soak up all the flavours.
  4. When you're ready to eat them, top with the chopped pecans and enjoy.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.