Start your day in a warming way with sugar balancing porridge

By Sue Bedford MSc Nutritional Therapy

Oats contain healthy unsaturated fats, protein, dietary fibres, disease-fighting phytochemicals, vitamins, and minerals. They are an excellent slow release carbohydrate (which help to keep you full for longer) and contain beta-glucan, a prebiotic soluble fibre that is great for the gut and heart health, lowering ‘LDL’ cholesterol.

Apples (or fresh apple juice) help support the immune system too as they are also rich in vitamin c, antioxidants and contain many plant compounds including Quercetin (a great anti -inflammatory).

Cinnamon is a warming spice that helps to stabilise glucose and triglyceride levels in the blood. It acts as a fantastic antiseptic and a powerful antioxidant that also helps reduce inflammation in the body.

Apple and Cinnamon porridge (makes 2 portions)


100g porridge oats

200ml milk (of your choice)

1tbsp honey

1 apple, peeled, cored and chopped

½tsp of cinnamon

To make:

In a saucepan, heat the milk until it begins to bubble. Add the oats and allow to cook for 5mins over a low heat or until the milk has been absorbed.

In a separate pan, add the honey and apple on a low heat and allow to soften and caramelise for a few minutes.

Spoon the porridge into two bowls and top with the apples. Sprinkle a little extra cinnamon on top and serve.

Sue specialises in fertility, pregnancy and menopause nutrition- to contact her to book a personalised Nutritional Therapy consultation you can email her on

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