Porridge is a warming, nourishing breakfast that's easy on the stomach and good for the heart. Boiled milk and spice make it easier to digest, although, if your system is feeling a little sluggish, choose a grain milk, such as rice, soya or almond milk. Or you can cook with plain water. Eat slowly and stop when you start to feel full so you don't overeat.
Serves 1
30g-40g rolled oats
220ml-280ml milk, water or a mixture of both (such as half soya milk and half water)
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1 piece of broken star anise, optional
1/3-1/2 tsp ground cinnamon
1/2 tsp vanilla extract, optional
1 tbsp pumpkin seeds, ground flax seeds or pistachios
Small amount of sweetener, such as agave nectar, maple syrup, raw cane sugar or honey, to taste
Bring the oats, milk and star anise (if using) to the boil in a small saucepan. Simmer until the oats are soft - normally 5-6 minutes. Add a little more liquid if necessary. Stir in the cinnamon, vanilla extract and seeds or nuts. Sweeten to taste, if you need it, and serve.
Recipes extracted from The Nordic Diet by Trina Hahnemann, photographs by Lars Ranek (Quadrille £12.99; offer price, £11.69 inc p&p); and Anjum's Eat Right for Your Body Type, photographs by Lisa Linder (Quadrille £14.99; offer price, £13.49 inc p&p). To order at the offer prices, call The Sunday Times Bookshop on 0845 271 2135 or visit timesonline.co.uk/bookshop