13 June 2018

Carrot cake porridge

carrot cake porridge

By Erin Dwyer - Research Dietitian

Carrots in porridge? For some, an odd combination but we promise, it is super delicious! We have also added the newly tested hemp seeds, hemp seeds are a complete vegetarian protein source with a mild nutty flavour. They are becoming more widely available all over the world.

This breakfast is

  • High in soluble fibre thanks to the oats, linseeds and carrots
  • Full of healthy fats with hemp seeds, walnuts and linseeds
  • Contains protein from hemp, oats and walnuts the to keep you feeling satisfied
  •  Adds extra vegetables to your diet
  •  Tasty and warming 

Ingredients

  • 1 cup of oats
  • 3 cups of water
  • 2 medium carrots, grated
  •  1 Tsp cinnamon
  •  1 Tbsp Linseeds (Flaxseeds)
  •  ¼ cup Raisins OR dried cranberries (40g)
  •  ¼ cup walnuts (or other low FODMAP nut you like)
  •  ½ cup milk of your choice
  •  4 Tablespoons hemp seeds (optional)
  •  Maple syrup to serve

Method

  1. In a medium pot, add the oats and water stirring with a wooden spoon over medium heat. 
  2. When the oats just come to a boil, turn the heat down and add the carrots and cinnamon, stirring
  3. When the porridge has cooked to your liking, about 10-12 minutes total, take off the heat and stir in the dried fruit and nuts. 
  4. Serve into 4 bowls and top with the milk, maple syrup and to boost your protein, 1 tablespoon of hemp seeds. 
Note: For a gluten free option, try using quinoa instead of oats.
Nutrition information/serve
Energy 1213.7kJ
Protein 9.6g
Carbohydrates 29.5g
- Sugars 12.3g
Fat 14g
- Saturated fat 2.0g
Fibre 5.6g
Sodium 55mg
FODMAPs LOW
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