Raspberry and hazelnut oats
Built around lower-GI carbohydrate choices; this finished recipe has not been GI-tested. Portion size and cooking method still matter.
Ingredients:
- Steel-cut oats (160 g)
- Unsweetened soy milk (600 ml)
- Water (400 ml)
- Raspberries (320 g)
- Hazelnuts (40 g)
- Cinnamon (2 g)
Method:
A warm breakfast worth sitting down for
Serves 4. Allow 35 minutes. The fruit brings sweetness and the nuts or seeds give the bowl a little crunch; there is no need for syrup. Use plain steel-cut oats, not instant oats.
Cook gently
Put the oats, soy milk, water and cinnamon in a heavy saucepan. Bring just to a simmer, then cook gently for 20–30 minutes, stirring often, until the oats are tender with a little bite. Add a splash of water if they begin to stick; different brands need slightly different times.
Prepare the topping
Wash the fruit. Core apples or pears, remove plum stones, and cut larger fruit into small pieces; leave berries whole. Roughly chop the nuts, if using. Keep the topping separate while the oats finish cooking so it stays fresh.
Bring it to the table
Divide the porridge between four bowls, add the fruit and scatter over the nuts or seeds. Taste before adding anything sweet. This recipe uses modest oat portions with whole fruit; the finished bowl has not been tested for GI.