Carrot & pineapple porridge to kick a wet summers morning into action. Recipe devised, prepped, cooked (can be done the evening before) & photographed in collaboration 🤣
In my ‘day job’ I’m privileged enough to work with families who have a genetic predisposition to raised levels of fat in the blood including high cholesterol.
There are a few areas of diet that can have a significant impact on blood cholesterol levels and one of those is beta-glucan a type of soluble fibre found in oats & barley. If needing the clinical benefits the aim is for 3g of beta-glucan per day.
What does that actually look like?
Each portion is 1g beta-glucan so you’d need 3 servings from the following list throughout the day:
– 30g oats eg as porridge (my typical breakfast is 60g oats)
– 2tbsp oat bran (add this into the porridge as you’ve achieved your goal in one meal)
– I oat breakfast biscuit
– 75g cooked pearl barley (I like to use in stews, soups or instead of rice for a risotto)
– 20g barley flakes
– other products are available and will advertise their beta-glucan content so I’ll not list here.
Soluble fibre more generally is also important and so a good variety of fruits and vegetables (including carrots!) is a great way to enjoy this.
To make our porridge this morning we added finely grated carrot, a couple of slices of pineapple (chopped), mixed spice, a few raisins to our usual base of oats and semi-skimmed milk. Then topped with a dollop of natural Greek yoghurt.
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