Creamy Oat Porridge with Banana, Blueberries and Maple
Inspired by techniques from NYT Cooking and Serious Eats.
Rolled oats simmered in equal parts milk and water with a little maple syrup and salt, then topped with banana, blueberries and more syrup.
Always check the labels of the products you use.
Method
- 1
Combine. Put the oats, milk, water, 2 tsp maple syrup and salt in the pan. Starting everything cold lets the oats soften evenly as the liquid heats.
- 2
Simmer and stir. Bring to a simmer over medium-high heat, then turn to medium and cook for 4-7 min, stirring often, until the oats are tender and a spoon dragged through leaves a trail for a second or two. Stirring releases starch from the oats, which is what makes the porridge creamy.
- 3
Rest. Take the pan off the heat for 1 min; the porridge keeps thickening as it stands. Loosen with a splash of milk if it is thicker than you like.
- 4
Serve. Spoon into bowls and top with the banana, blueberries, a splash of milk and the remaining maple syrup.
Storage
Refrigerate leftovers covered up to 3 days. Reheat in a pan with a splash of milk or water, stirring, until steaming hot (74 °C). Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why it's healthy
- Total fat: 18.9 % of energy (limit ≤ 30%)
- Saturated fat: 7.5 % of energy (limit < 10%)
- Free sugars: 8.8 % of energy (limit < 10%)
- Salt: 0.53 g (limit ≤ 1.7 g)
- Fibre or fruit & veg: 7 g fibre / 98 g veg (limit ≥ 4.5 g fibre or 80 g fruit & veg)
Per serving, worked out from the nutrition table against our WHO-based rule. Not endorsed by WHO.
Equipment
- medium saucepan or large frying pan
- wooden spoon
- 2 bowls
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 358 kcal |
| Protein | 10.9 g |
| Carbohydrate | 64.6 g |
| of which sugars | 25.9 g |
| of which free sugars | 7.9 g |
| Fat | 7.5 g |
| of which saturates | 3 g |
| Fibre | 7 g |
| Salt | 0.53 g |
Protein per 100 kcal
3 g High Protein needs ≥ 10 g
Calculated from USDA FoodData Central ingredient values
