Nageze

The perfect way to start a cold winters morning. Quick and easy but sure to give you sustained energy throughout the day.

Blueberries – often called the nutrition powerhouse, blueberries are full of vitamin C, Beta-carotene as well as other essential vitamins and minerals. The high amounts of antioxidants in blueberries have been shown to help lower levels of inflammatory markers in our body.  

Rolled oats – provides an excellent source of B Vitamins, Vitamin E and minerals such as magnesium.  

Oats contain a type of soluble fibre called beta-glucan. This has been shown to help stabilise blood glucose levels and reduce LDL bad cholesterol. Furthermore, the active phytochemicals in rolled oats have been reported to exhibit antioxidant, anti-inflammatory and antihistamine properties that may help reduce chronic conditions.    

Manuka honey – has enhanced antibacterial properties when compared to traditional honey. It is considered as a strong anti-inflammatory food as it contains high components of flavonoids and phenolic acids. Additionally, the high concentration of antioxidants in manuka honey has been shown to help with gastric ulcers and inflammatory bowel disease.  

serves 2 I prep = 5 minutes I cooking = 10 minutes  

Ingredients:  

  • 1 cup rolled oats  
  • 2 cups low fat milk 
  • 2 teaspoons Manuka honey  
  • ½ teaspoon cinnamon  
  • 1 banana sliced thinly  
  • ½ cup fresh blueberries 
  • 2 tablespoons sliced almonds  
  • 2 teaspoons chia seeds  

Method:   

  1. Place rolled oats and milk in a saucepan over medium-high heat. Bring to the boil, then reduce heat to medium. Cook, stirring with a wooden spoon for 5 minutes or until the porridge thickens.  
  2. Remove from heat, cover and stand for 2 - 3 minutes. Stir in honey and cinnamon. Spoon the cooked porridge into two separate bowls. Add sliced banana, blueberries, almonds and chia seeds on top.  

 

Nutritional Information  

Per Serve  

Energy  

1416 kJ  (337 cal 

Total Fat  

6g  

Saturated Fat  

2g 

Carbohydrate  

56g 

Sugar  

21g 

Fibre  

7g 

Sodium  

126mg 

Protein  

14g  

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