Apple Cinnamon Oats

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Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Carbs· 1

  • 45 g rolled oats45g

Sauces· 1

  • 1 tsp natural peanut butter (optional)(optional)10g

Spices· 1

  • 2 g cinnamon(staple)2g

Dairy· 1

  • 150 ml low-fat milk150g

Fruit· 1

  • 100 g apple, diced100g

  1. Simmer the oats, milk, diced apple and cinnamon over low heat 8 min, stirring occasionally, until thick.

    Why? Simmering the apple with cinnamon lets its natural sugars infuse the oats — a Danish pastry's sweetness comes almost entirely from added icing and butter, which this skips completely.

    Next up:Serve, and stir in a tsp of peanut butter for extra richness if you like.

  2. Serve, and stir in a tsp of peanut butter for extra richness if you like.

    Why? The peanut butter isn't essential, but its fat slows digestion of the oats, stretching out how long the bowl keeps you full.

    Tip: Dice the apple with the skin on for more fibre — just wash it well first.