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TL;DR: apple and cinnamon oat porridge in under 15 minutes: 6 tablespoons of rolled oats, one and a half cups of milk or plant-based drink, 2 apples, half a teaspoon of cinnamon, and a teaspoon each of peanut powder and tahini. To make it higher in protein, use more peanut powder, which has 50 g of protein per 100 g, or add Greek yoghurt at the end.
Mondays are not easy, but this porridge changes the mood in under 15 minutes. It is made with rolled oats, apple, cinnamon and two cupboard ingredients: peanut powder and sesame cream, also known as tahini.
Ingredients
The amounts make two cups.
| Ingredient | Amount |
|---|---|
| Sesame cream (tahini) | 1 teaspoon |
| Peanut powder | 1 teaspoon |
| Rolled oats | 6 tablespoons |
| Apple | 2 |
| Ground cinnamon | 1/2 teaspoon |
| Cardamom (optional) | 1 pinch |
| Walnuts | To taste |
| Milk or plant-based drink | One and a half cups |
Method, step by step
- Heat the one and a half cups of milk or plant-based drink on a high heat.
- When it starts to steam, turn the heat down and add the 6 tablespoons of oats.
- Let it thicken.
- Meanwhile, peel the apple and dice it.
- When it has thickened, divide the porridge between cups and top with the diced apple.
- Stir well, mix in the tahini and the peanut powder, and enjoy. For a crunchy touch, add walnuts.
How do you make oat porridge with apple?
Heat the milk until it steams, turn the heat down, add the rolled oats and let it thicken, stirring. Meanwhile, peel and dice the apple. Divide the porridge between cups, add the apple and the cinnamon, and stir. It takes about 15 minutes in total.
Should you make porridge with milk or water?
Either works. With milk or a plant-based drink it is creamier and has more flavour, which is how this recipe is made. With water it comes out lighter and more neutral, and lets the cinnamon and cardamom stand out. You can also mix half and half.
How to make it higher in protein
The original recipe has only a teaspoon of peanut powder, which adds flavour more than protein. If you want a breakfast with more protein, there are several routes.
How do you make a high-protein porridge?
Increase the peanut powder, which has 50 g of protein per 100 g, and stir it in at the end. You can also serve the porridge with Greek yoghurt, beat an egg white in while it thickens, or mix in a scoop of whey protein off the heat so it does not curdle.
What is peanut powder used for in cooking?
It is defatted, ground peanut: it gives flavour and protein with less fat than peanut butter. It dissolves well in liquids, so it goes into smoothies, yoghurt, oats and batters, where it can replace part of the flour.
If you want to know what peanuts contain, we explain it in the peanut properties and benefits guide.
What other recipes can I make with peanut powder?
Blend it into a smoothie with banana and milk, stir it into yoghurt with fruit, or use it in pancakes in place of part of the flour. Two spoonfuls with a little water make a light spread. It also works in oat and cocoa bites, or sprinkled over a fruit bowl.
Variations and storage
Can you make the porridge the night before?
Yes, cold. Mix the oats with the milk in a jar and leave it in the fridge overnight, without cooking. In the morning add the apple, the cinnamon, the tahini and the peanut powder. It is thicker and can be eaten cold or warmed in the microwave.
Is porridge good before a workout?
Yes, if you eat it one or two hours beforehand. The oats and apple provide carbohydrates that are digested steadily and, made with a plant-based drink, it sits lightly. Try it on a normal day first to see how it suits you.
For more options, see what to eat for breakfast before a workout.
Can you make it gluten-free?
Only with certified gluten-free oats. Ordinary oats can contain traces of gluten from growing and milling, so if you are coeliac or sensitive, check that the pack says so. The other ingredients in the recipe do not contain gluten.
More about this cereal in what you should know about oats. The recipe contains sesame, peanuts and walnuts: if you are allergic to any of them, it is not for you.
