Always check the labels of the products you use.
Method
- 1
Toast spices. In a large saucepan over low heat toast ¼ tsp allspice, ¼ tsp nutmeg, ½ tsp cinnamon and a pinch of ginger about 2 min, stirring, until fragrant.
- 2
Add pumpkin. Stir in 50 g light brown sugar, then 245 g tinned pumpkin purée.
- 3
Liquid. Add 1080 ml semi-skimmed milk or water and raise the heat to bring to a simmer.
- 4
Oats. Stir in 265 g steel-cut oats and simmer over medium heat 25-30 min, stirring often, until tender but not mushy.
- 5
Finish. Stir in ¾ tsp salt, then ladle into bowls and top each with a spoonful of warmed apple sauce (optional) and chopped eating apple (optional).
Storage
Serve warm; leftovers keep in the fridge for 2 days and reheat gently over low heat or in the microwave with a splash of milk or water. 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: 4 g protein per 100 kcal, about 16% of energy (needs ≥ 12%)
- Source of fibre: 1.9 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 179 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
8.1 g per serving
16.2 % of the 50 g daily maximum · 32.4 % 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
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 307 kcal |
| Protein | 12.4 g |
| Carbohydrate | 50.6 g |
| of which sugars | 18.8 g |
| of which free sugars | 8.1 g |
| Fat | 6.7 g |
| of which saturates | 2.9 g |
| Fibre | 5.8 g |
| Salt | 0.96 g |
Protein per 100 kcal
4 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
