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Cinnamon Apple Pie Porridge + Soluble Fibre

  • Writer: Ruth Carlisle
    Ruth Carlisle
  • Oct 14, 2019
  • 2 min read

Updated: Nov 30, 2023


WORLD PORRIDGE DAY

In honour of World Porridge Day on this past recent Saturday, I am sharing with you one of my favourite porridge flavours. Nothing says autumn like a big bowl of apple pie oats - cinnamon, apple, and maple syrup is such a good autumn combo.


WHY EAT PORRIDGE?

One of the reasons the world recognises porridge is for is origin and it's health benefits. It is a dish which originated from Scotland and has been keeping people healthy in this country for hundreds of years (in the Highland villages - they even have porridge making competitions!).

Oats are also incredibly nutritious; they are packed full of whole grains which are high in carbohydrates and fibre beta glucan. Beta Glucan is a soluble fibre, meaning it is strongly linked to reducing cholesterol levels and boosting heart health. We need this because a soluble fibre partly dissolves in water, whereas insoluble fibre does not dissolve at all.

Beta glucan works by slowing down food movement in the intestines, meaning it takes longer for the body to digest the food. Healthline explains that, "Slower digestion means the body doesn’t absorb sugar as quickly, reducing the likelihood of blood sugar spikes and helping keep blood sugar levels stable. Beta glucan is indigestible, so it goes through the whole digestive tract. As it travels through, it can take cholesterol out with it, lowering levels."

Therefore, having a good intake of soluble fibre, also helps with constipation, bowel issues, maintains a healthy gut and in some people, can aid in weight control. [1, 2]


HOW MUCH BETA GLUCAN SHOULD WE EAT?

According to Heart UK, it is advised that 3g of beta glucan fibre daily, is the optimum amount to reduce cholesterol.



Serves: 1. Cooking Time: 10 minutes


INGREDIENTS

  • TS1/2 cup rolled oats

  • 1/2 cup almond milk (or milk of choice!)

  • 1/4 cup water (more for a thinner consistency)

  • 2 tsp maple syrup

  • 1 tsp of ground cinnamon

  • 1 tsp milled flaxseed

  • 1 small apple (diced)

  • 1 tsp coconut oil

  • Drizzle of Peanut Butter

METHOD

  1. Combine oats, milk and water in a sauce pan and place over a medium heat for approx 5 minutes. Add more or less oats/liquid depending on desired consistency!

  2. While this is cooking, melt coconut oil in a pan and add the diced apple, 1 tsp maple syrup and 1/2 tsp cinnamon and sauté, until apple becomes soft.

  3. Add in 1/2 tsp cinnamon, 1 tsp maple syrup and flaxseed into the porridge once it is cooked and stir in well.

  4. Top with apple mixture and a drizzle of peanut butter!

Happy Cooking!

Ruth xxx

 
 
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