Spiced Oats with Apple & Seeds
Warm, gently spiced oats topped with apple and seeds for a steady, energising start to the day.
Plants
oatapplepumpkin seedsunflower seedcinnamonginger
Tags
stepwise-resetwarm-breakfastlow-gicomfort-foodporridge
Main
- Rolled oats (porridge) — 50 g / ½ cup
- Milk or fortified plant milk — 200 ml / ¾ cup
- Apple — ½, chopped or grated
- Pumpkin seeds — 1 tbsp
- Sunflower seeds — 1 tbsp
- Ground cinnamon — ½ tsp
- Ground ginger — ¼ tsp
Steps
- Add oats and milk to a small pan.
- Stir in cinnamon and ginger; bring to a gentle simmer.
- Cook for about 5 minutes until creamy, stirring occasionally.
- Spoon into a bowl and top with chopped apple and seeds.
Variations
- Use pear instead of apple for a softer sweetness.
- Microwave for 2 mins or until steaming, let sit for 2.
- Add a few raisins or chopped dates if you like more sweetness.
- Stir in Greek yoghurt or cottage cheese after cooking for extra protein.
Notes
- Step 1 – Start Your Day with Protein: Combine oats with milk or yoghurt for a slow, balanced release of energy.
- Plant count: 6 (oats, apple, two seeds, cinnamon, ginger).
- Other fruit can also work, plums, pear. Dried fruits like currents can be used but beware the sugar spike.
- Long lasting energy if you have an active morning.
- Ginger can be firey, nutmeg is a less powerful spice
- Oats and seeds provide soluble fibre that helps control blood sugar and support gut health.
- Spices like cinnamon and ginger add natural warmth and anti-inflammatory compounds without added sugar.