High carbQuick

Porridge with Berries

Salt in the pan, not sugar on top. It changes the whole thing.

10 min Serves 1 Stove, Saucepan

Per serving

495

kcal

22.3 g

protein

74.8 g

carbs

13.4 g

fat

4.5 g protein per 100 kcal · 12.3 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Oats60 g
  • Semi-skimmed milk280 g
  • Frozen mixed berries80 g
  • Honey(optional)12 g
  • Flaxseed(optional)10 g

Method

  1. 1Simmer the oats in the milk with a pinch of salt, stirring, for five minutes.
  2. 2Drop the frozen berries in for the last minute so they collapse into it.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Frozen vegetables need cookingShow

Frozen vegetables and sweetcorn are usually blanched, not fully cooked. After a listeria outbreak linked to frozen sweetcorn, food agencies advise cooking them unless the pack says 'ready to eat'.

  1. Add them straight from frozen — no need to thaw.
  2. Cook until they are piping hot all the way through, even if they are going into a salad (let them cool after).
Simmer vs boil — what the bubbles tell youShow

A boil is big bubbles rolling hard across the whole surface. A simmer is much gentler: small bubbles rising lazily, a few breaking the surface. Stews, sauces and soups simmer; boiling makes meat tough and sauces catch on the bottom.

  1. Bring it up to the boil on a higher heat, then turn the heat down until the bubbling calms to a gentle simmer.
  2. Check every few minutes and adjust — a lid on makes it hotter, a lid off lets it thicken.
  3. Stir now and then, scraping the bottom, so nothing sticks and burns.

Ready when: Small, steady bubbles — not a still surface, not a rolling boil.

Wilting spinach and leafy greensShow

A huge pile of raw spinach shrinks to a few spoonfuls in under a minute of heat.

  1. Add the leaves on top of the hot food right at the end — it will look like far too much.
  2. Stir and turn them for 30–60 seconds until they go dark green and floppy.
  3. Take it off the heat straight away. Overcooked spinach turns slimy and grey.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.