Quick Breakfast Porridge with Barley Flakes & Apple

INGREDIENTS

• 35g barley flakes
• 1 Tbsp chia seeds
• 150ml skimmed milk (cow, soy, almond) or water
• 30g sultanas
• 10g pumpkin seeds
• 1 small cored and diced apple
• ½ tsp cinnamon
• 1 Tbsp flax seeds optional
• 1 tsp runny honey optional

METHOD

Stove Top:

1. Place the barley flakes into a small saucepan with the chia seeds and add the milk.
2. Bring to the boil and then simmer, stirring continuously until the barley flakes are soft and a desired consistency is achieved.

Microwave:

1. Place the barley flakes into a microwaveable dish with the chia seeds and add the milk.
2. Microwave on full power for 2 minutes, stir and then microwave for one more minute. (watch the porridge does not boil over).
3. Remove the cooked porridge to a serving bowl.
4. Stir in the sultanas and pumpkin seeds and top with the diced apple, cinnamon and flax seeds.

Approx. per serve: 2372kJ | fat total 18.3g | saturated fat 4.7g | fibre 18.1g | protein 17.1g | carbs 92.8g