15 Jul Chai Porridge With Stewed Winter Fruits
As winter settles in and the mornings grow colder, there is nothing quite as comforting as a steaming bowl of porridge to start your day. Porridge is a nutritious, low glycaemic index (GI) and high fibre breakfast option suitable for toddlers, children, pregnant women, people with diabetes or high cholesterol and athletes for its slow release, sustaining carbohydrates. Greek yoghurt can be added as a topping to boost protein content. In this recipe, we have used seasonable winter fruits sourced from the Adelaide Hills which can be prepared in advance however other fruits can be used such as pears. I like the combination of the tartness of rhubarb with the sweetness of apples which means added sugar is not required.
Ingredients (serves 4*)
- 2 apples
- 2 stalks of rhubarb
- 1 ½ cups water
- 1 cup rolled oats (or psyllium flakes for a gluten-free option)
- 2 cups milk (dairy or any calcium fortified dairy alternative milk such as almond, coconut or soy)
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground cardamom pods
- ¼ teaspoon ground ginger
- 4 whole cloves and 1-2 Star Aniseed (remove before serving)
- Optional toppings: Greek yogurt (or calcium fortified coconut yoghurt for a diary alternative)
Method
Step 1: Stew the winter fruits
- Peel and dice the apples and chop the rhubarb stalks into small chunks
- Add to a small saucepan with 1 ½ cups of water
- Cook over medium heat for approximately 15-20 minutes, depending on how smooth you prefer, stirring occasionally to prevent sticking to the bottom of the pan
Step 2: Cook the Oats
- Add the oats, spices and milk to a small saucepan
- Cook over medium heat for about 5 minutes or until the oats are creamy, stirring occasionally to prevent sticking to the bottom
Step 3: Add the topping
- Remove the saucepan from the heat and divide the cooked oats into 4 bowls
- Make sure to remove any whole cloves or star aniseed you have used to flavour the oats
- Add ¼ of the stewed fruits prepared earlier and any additional yogurt
Enjoy!
Tips & Variations
- Save time: Stewed fruits can be made in advance and kept in an airtight container in the fridge for up to 5 days.
- Dairy-Free Version: Use your favourite calcium fortified plant-based milk. Talk to your dietitian about which type of milk is best for you or your child.
- Gluten-Free Option: Choose psyllium flakes or certified gluten-free oats to ensure your breakfast is safe for those with gluten sensitivities.
- Protein Boost: When cooking the porridge, stir in 2 tablespoons of skim milk powder or a spoonful of nut butter to make your porridge more protein-rich.
- Spiced Winter Porridge: Experiment with spice combinations for an aromatic variation or just use cinnamon if you prefer.
- Serving*: Generally, ¼ cup of dry oats will make ¾ cup of porridge in this recipe. You can add ½ cup more milk if you prefer a creamier texture. ½ cup of cooked porridge is considered one grain (cereal) serve according to the Australian Guide to Healthy Eating pdf