Always check the labels of the products you use.
Method
- 1
Soak overnight. The night before, boil 720 ml water in a large saucepan, then take it off the heat and stir in 175 g steel-cut oats and ½ tsp salt; put the lid on and leave at room temperature until morning.
- 2
Prepare. The next morning, grate 1 peeled eating apple to get about 60 g.
- 3
Toast. Toast 60 g walnuts in a small dry pan 3-4 min, then chop and set aside.
- 4
Combine. Stir grated apple, 120 ml apple juice, 120 ml milk, 25 g dark brown sugar and ½ tsp cinnamon into the oats.
- 5
Cook. Bring to the boil over medium-high heat, then cook over medium 4-6 min, stirring now and then, until soft but chewy and like loose pudding.
- 6
Rest. Remove from heat, rest 5 min, then top each bowl with chopped walnuts.
Storage
Serve warm immediately; any leftover keeps chilled for 2 days and reheats gently with a splash of milk or juice. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Source of fibre: 1.8 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 115 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
8.9 g per serving
17.8 % of the 50 g daily maximum · 35.6 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- large saucepan with lid
- wooden spoon
- measuring jug
- chopping board
- knife
- small frying pan (for toasting)
- box grater
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 329 kcal |
| Protein | 9.1 g |
| Carbohydrate | 45 g |
| of which sugars | 12.9 g |
| of which free sugars | 8.9 g |
| Fat | 13.7 g |
| of which saturates | 2 g |
| Fibre | 6 g |
| Salt | 0.78 g |
Protein per 100 kcal
2.8 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
