Traditional Porridge

Porridge is a food you either love or hate and there are as many different ways of cooking porridge as there are people eating it! If you haven’t tried porridge in years or if you have memories of a grey solid limp in a bowl, it’s worth trying it again using this recipe. Even hardened porridge-haters like it…

Serves one- Suitable for vegetarians

NOTE: Porridge has been proven to be very beneficial in lowering cholesterol - if you have problems with cholesterol then make this part of your daily routine and watch your cholesterol fall.

Ingredients

• ½ cup (or ¼ of a mug) of dry porridge oats
• 1 cup (or ½ mug) of low fat milk
  
• 1 teaspoon of sugar or honey (if you don’t want to add sugar or honey but still want a sweet flavour try your favourite fruit instead)
  
• 1 tablespoon of sunflower seeds
  

Method

1. Put everything in a saucepan (non-stick if you have it) and gradually bring to the boil. Do stand beside it and watch it as it does boil over like anything
2. Once it has come to the boil turn it down and simmer for 5 to 10 minutes depending on how tender you like your oats
   
3. Stir it occasionally. If gets too thick (and how thick you like it is up to you) just add an extra drop of milk
   
4. If you want to microwave the porridge, just follow the instructions on the pack and add the sunflower seeds at the end.

Simple Fruit Smoothie

Fruit is a rich source of vitamins and minerals – not to mention the fact that it tastes great. Smoothies are one way to eat more fruit and they only take a few minutes to make. It’s also a fun way to get children interested in fruit and involved in the kitchen.

Serves 2

Ingredients

• 2+ pieces of large fruit washed and peeled
• ½ pot (62g) of low fat diet yoghurt (natural or flavoured)
  
• 90 ml low fat milk
  
• Optional: 4 ice cubes or 90 ml unsweetened fruit juice
  

If you don't want to include milk or yoghurt in your smoothie, just add more fruit instead!

Why not try out some of the following fruits:

• Banana and Berry smoothie – add 80g of fresh or frozen berries and 1 banana
  
• Strawberry smoothie – add 160g fresh or frozen strawberries
  
• Pineapple smoothie – add 160g fresh or canned (stored in own juice) pineapple
  

Method

1. Make sure all the ingredients are chilled before use.
2. Wash and peel fruit
3. Blend fruit, yoghurt, milk and juice together using a hand held blender or a smoothie maker until creamy
4. Add ice cubes and blend again

Flighing Stress / Six Foods to Eat

Alter your diet and fight stress

Six Foods to eat more of:-

• Bananas
• Leafy greens
• Oily fish such as Mackeral
• Nuts
• Mangos
• Avocado

For images and more info click here.