VelvetVegan Oat Porridge with Banana, Blueberries and Maple
Inspired by techniques from NYT Cooking, Serious Eats and BBC Good Food.
Rolled oats simmered in fortified oat drink 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
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EU nutrition claims
- Low saturated fat: 0.8 g saturated fat per 100 g, 2.5% of energy (limits ≤ 1.5 g and ≤ 10%)
- Source of fibre: 2.3 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 124 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
Free sugars: 12.3 g per serving
24.6 % of the 50 g daily maximum · 49.2 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g (WHO). The share shown is the share of one serving. who.int/publications/i/item/9789241549028
Equipment
- medium saucepan or large frying pan
- wooden spoon
- 2 bowls
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 358 kcal |
| Protein | 8.3 g |
| Carbohydrate | 67.5 g |
| of which sugars | 23.8 g |
| of which free sugars | 12.3 g |
| Fat | 7.2 g |
| of which saturates | 1 g |
| Fibre | 8.1 g |
| Salt | 0.52 g |
Protein per 100 kcal
2.3 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
