Always check the labels of the products you use.
Method
- 1
Soak overnight. Heat 720 ml water to boiling in the large saucepan; off the heat, stir in 175 g steel-cut oats with ½ tsp salt, then cover and let it sit overnight on the counter.
- 2
Toast peanuts. Toast 70 g dry-roasted peanuts in a small dry pan 2-3 min, then roughly chop; set aside.
- 3
Cook. The next morning, stir in 120 ml extra water, 120 ml milk and 3 tbsp honey.
- 4
Simmer. Bring to the boil over medium-high heat, then cook over medium 4-6 min, stirring, until soft but chewy and thick like warm pudding.
- 5
Finish. Off the heat, stir in 65 g smooth peanut butter and 14 g butter, then rest 5 min.
- 6
Bananas. Fold in 2 bananas cut into 1 cm pieces, then scatter about 2 tbsp of the toasted peanuts over each bowl.
Storage
Serve warm immediately; best eaten fresh as banana deteriorates quickly when mixed into porridge. 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 protein: 3 g protein per 100 kcal, about 12% of energy (needs ≥ 12%)
- Source of fibre: 1.6 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 142 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
12.9 g per serving
25.8 % of the 50 g daily maximum · 51.6 % 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)
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 510 kcal |
| Protein | 15.3 g |
| Carbohydrate | 64.9 g |
| of which sugars | 24.7 g |
| of which free sugars | 12.9 g |
| Fat | 23.9 g |
| of which saturates | 6 g |
| Fibre | 8.3 g |
| Salt | 0.95 g |
Protein per 100 kcal
3 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
