Low GI & Omega 3 Rich Recipes

Recipes for healthy, slower-carb eating. Eat till you're full, feel satisfied and lose weight at the same time!

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Hearty Apple and Pear Porridge (Oatmeal)

July 1st, 2009

Low GI porridge with apple and strawberries... not slimy like normal porridge!

Low GI porridge with apple and strawberries... not slimy like normal porridge!

Inspiration for this delicious breakfast meal came from our all time favourite bakery: “Knead Bakers” in Hawthorn, Melbourne, Australia, who make a delicious porridge with maple syrup. If you are ever in the vicinity, you MUST go there. Not only do they make the most delicious organic sourdough bread, but their brunch menu is superb. They have a range of cakes and treats which are delicious, and overall, not too sweet, a good compromise for that special treat. Given they are baked with wholegrain organic flours we believe many of their heavier treats would be low GI too (not the croissants and brioche though of course). Check out this review in Epicure, and Dan Warne’s review here.

Our version of the porridge has LOTS of fruit, designed this way to avoid the slippery/slimy texture of traditional porridge and will keep you satisfied well into the morning. The skim milk provides protein which will help to fill you up, and the fresh fruit adds taste and lots of fibre, lowering the overall carbohydrate load (GL) per serve.

Be sure NOT to use instant oats. These are actually high GI because they cook so quickly the carbohydrates are already largely broken down and can be digested quickly, resulting in a blood sugar spike.

The trick to keeping porridge low GI is to ensure a few whole oats are visible in the cooked version, which slows digestion and actually contributes to the taste in a good way!

Preparation and cooking time: 15 minutes

Serves: 2


  • 1 cup rolled oats* (not instant oats which are high GI)
  • 1 cup no fat skim milk
  • 1 cup water
  • 1 dessert spoon sultanas (preferably those with no added vegetable oil, otherwise you get an oily kind of taste in the porridge)
  • 2 apples or 1 apple and another fruit of choice (eg pear) grated
  • 1/4 teaspoon cinnamon
  • single grate of fresh nutmeg


Place the porridge, water and skim milk in a small heavy based pan over a low heat. Simmer gently for approximately 5 minutes, then stir. Simmer for 2-3 more minutes.

The porridge is tastiest (and lower GI) if there are still a few whole oat grains evident. While the porridge is simmering, grate the apple and/or pear. When the porridge is ready, turn off the heat and then stir in the fruit. Mix in the apple, add the cinnamon and nutmeg and serve!

A tasty addition is a few frozen berries zapped in the microwave for 1 minute to turn them to puree poured over the top. (Even better, if you have time on the weekend, fresh berries like blueberries and sliced strawberries can be mixed in.)

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