Enjoy food
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9f7d301hoGi
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Breakfast<br />
Start the day the right way with these healthy,<br />
filling and delicious breakfasts.<br />
APRICOT PORRIDGE<br />
WITH TOASTED SEEDS<br />
Serves 2 • dairy free • nut free<br />
• vegan • low fat • low sugar<br />
• 1 portion of fruit and veg per<br />
serving • prep: 15 mins<br />
• cook: 10 mins<br />
CHEF’S TIP<br />
To toast seeds, add them<br />
to a dry frying pan over<br />
a medium heat, stir and<br />
remove from the pan as<br />
soon as they start to brown.<br />
• 50g ready-to-eat dried apricots<br />
• 150ml orange or apple juice<br />
• 50g porridge oats<br />
• 15g mixed seeds, toasted<br />
1 Place the apricots in a small<br />
pan and cover with the juice,<br />
bring to the boil and simmer<br />
for 5 minutes.<br />
2 Set aside for 10 minutes,<br />
then place in a <strong>food</strong> processor<br />
or blender and blend to form<br />
a purée.<br />
3 Place the oats in a small pan,<br />
cover with 600ml water, place<br />
over a low heat and cook for<br />
3–4 minutes.<br />
4 Stir through half the apricot<br />
purée, divide between two<br />
bowls and top with the toasted<br />
seeds and a swirl of the<br />
remaining purée.<br />
Each 389g serving contains:<br />
219kcal – 5.8g protein<br />
– 34.6g carbs ( • 17g sugars)<br />
– • 5.8g fat ( • 0.9g saturates)<br />
– • 0.01g salt<br />
44<br />
www.diabetes.org.uk/enjoy<strong>food</strong>