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Updated: May 26, 2021

A great winter warmer for when it is still dark and cold outside.

Full of complex carbs which release energy slowly into the bloodstream, and protein from the nuts and seeds which help to keep you satisfied for longer. Oats have additional health benefits as they contain beta-glucans, a type of soluble fibre which helps to reduce cholesterol. The walnuts are an excellent source of omega-3.

Serves 1


50 g organic jumbo oats

½ tsp cinnamon (optional)

200ml water

35g walnuts, roughly chopped

1 tbsp sunflower seeds

65g blueberries

½ apple grated

50-75 ml milk of your choice


  • Soak the oats in some water overnight (this will speed up the cooking time in the morning).

  • Put the soaked oats and cinnamon in a saucepan, add the milk and add a tiny pinch of salt.

  • Bring to the boil and simmer for 5-6 minutes, stirring from time to time. Be careful that it doesn’t stick to the bottom of the pan.

  • Mix the grated apple into the pan and stir well.

  • To serve, spoon into a bowl, top with the nuts, seeds and berries.

* For added protein, add some chia seeds or a scoop of protein powder

** Substitute with other nuts and fruits depending on what is in season, using what you have in the fridge or to suit your own personal tastes.

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