Schools Nutrition Porridge is amazing 10th October, 2017 Oats are considered to be one of the healthiest breakfast foods for children. They provide a nutrient packed start to the day, full of vitamins and minerals that can support a child’s growth and development. Porridge is made from oats that are high in complex carbohydrates and soluble fibre, meaning they release energy slowly. A bowl of porridge should provide all the energy a child needs until lunchtime. Porridge is great source of: Calcium - for strong bones and teeth Potassium - for a healthy heart Vitamin A - for good vision Niacin - for healthy digestion Fibre - helps prevents constipation and reduces the risk of type 2 diabetes and heart disease Beta-glucan - can help reduce and maintain a healthy cholesterol level If all this porridge goodness isn't enough by itself, you can make it even more delicious by adding tasty, healthy and nutritious toppings. Magic Breakfast's Nutritionist has devised seven porridge topping recipes for you, one for every day of the week. Porridge we provide to schools is kindly donated by Quaker Oats. 1. Peanut butter, banana, raisin porridge What you’ll need… · 1 large very ripe banana, peeled and roughly chopped · ½ tbsp. crunchy peanut butter · 40g porridge oats · ½ tsp chia seeds · 300ml almond milk · sprinkle of ground cinnamon · sprinkle of ground nutmeg · 1 tbsp. raisins · ½ tsp vanilla extract · toppings: ½ tbsp. peanut butter, raisins and cinnamon How to make it… · Cook the banana for about 5 minutes, stirring frequently on medium heat. · Stir in ½ tbsp. peanut butter, and add the oats, chia, raisins, milk and spices. Mix well until combined. · Bring to a low boil and then reduce heat to a simmer, stirring often for 5 minutes. Remove from heat and stir in vanilla. · Turn into a bowl and top with peanut butter, raisins and cinnamon. 2. Pear and ginger porridge What you’ll need… · 40g oats · 300ml milk/water · ½ tsp vanilla extract · 1 pear, ½ chopped ½ grated or sliced · sprinkle of ground ginger How to make it… · Cook the oats with milk or water, add the vanilla, chopped pear and a sprinkle of ground ginger and bring to a boil. · Reduce the heat and simmer for 4-5 minutes stirring often. Remove from the heat. · Turn into a bowl and top with grated/sliced pear and a sprinkle of ground ginger. 3. Apple, cinnamon and pomegranate porridge What you’ll need… · 40g oats · 300ml milk/water · 1 small red apple chopped · ½ tsp vanilla extract · ¼ tsp cinnamon · 40g pomegranate seeds How to make it… · Bring milk to a boil, add oats, and reduce heat to medium. · Add in the chopped apple and let the porridge cook through until the liquid has been absorbed, then add vanilla extract and cinnamon, and stir. · Stir in about half of your pomegranate seeds. · Turn into a bowl. Add a splash of your milk of choice, and top with apple slices, pomegranate seeds, and a sprinkle of ground cinnamon. 4. Marmalade and plain yoghurt porridge What you’ll need… · 40g oats · 300ml milk/water · 2 tbsp. low fat plain yoghurt · 2 tbsp. orange marmalade · ½ chia seeds How to make it… · Cook the oats with milk or water, bring to the boil, then let simmer for 5 minutes. · Turn into a bowl, then top with yoghurt, marmalade and chia seeds. 5. Mango, coconut and lime porridge What you’ll need… · 40g oats · 300ml coconut milk · 2 tbsp. desiccated coconut · half a chopped mango · squeeze of lime How to make it… · Cook oats with the coconut milk in a saucepan and bring to the boil. · Simmer for 5 minutes and stir in 1 tbsp. of desiccated coconut. · Turn into a bowl and top with the chopped mango, a sprinkle of desiccated coconut and a squeeze of lime. 6. Peaches, honey and raspberries porridge What you’ll need… · 40g oats · 300ml milk · 2 tbsp. crushed raspberries · tinned peaches (in fruit juice) · squeeze of honey How to make it… · Cook the oats with milk, bring to the boil, then let simmer for 5 minutes. · Turn into a bowl and top with crushed raspberries, tinned peaches, adding a little of the fruit juice and a squeeze of honey. 7. Spiced plums porridge What you’ll need… · 40g oats · 300ml milk · 2 ripe plums sliced · pinch of cinnamon · ½ vanilla extract · 1 tsp honey · 50ml boiling water How to make it… · Cook the oats with milk, bring to the boil, then let simmer for 5 minutes. · Add the plums sliced into segments in a sauce pan with boiling water and cinnamon. · Bring to the boil and cook for 4-5 minutes until the plums are soft and you are left with a syrup · Add the honey and vanilla extract to the pan and remove from the heat. · Turn the porridge into a bowl and spoon the plums and the syrup over the top. ENJOY!