Beta-glucans are naturally occurring compounds that support our immune system by optimising its response to fighting infections by stimulating the action of white blood cells (part of the body’s internal army that protects us from bad bugs). Our bodies are unable to produce beta-glucans so we therefore rely on food sources to provide us with these immune boosting warriors. Foods containing beta-glucans include shitake mushrooms and cereal grains such as oats, rye and barley. A breakfast of our warming porridge with spiced apple and pear compote provides a perfect immune boosting start to the day. Or if more strapped for time try our No Cook Berry Compote (see below).
Porridge Base
Serves: 1-2
Ingredients
- 50g oats
- 250g coconut/ almond/ dairy milk
- 1 tbsp mixed seeds
Instructions
- Place your oats into a small saucepan and cover with just over half the milk the night before and leave to soak. This helps to soften the oats, reduces the cooking time the next day and is much better for your digestive system. It's fine to leave the pan out if you are using non-dairy milk but if you choose dairy milk it's probably best to put the oats pan in the fridge overnight.
- The next day you will see they have swollen and absorbed the milk. Turn the hob on a medium/low heat and stir. Add in the rest of your milk to help loosen. Stir until hot through, creamy and bubbling (about 3-5 minutes). Stir your seeds through your porridge just before serving.
Notes
If you make too much porridge, as can easily happen, you can always re-use this the following day. Simply allow it to cool, cover and keep in the fridge for the next morning. The oats seem to thicken and become even more luxurious and once you add another splash of milk you are able to enjoy the porridge again.
No Cook Berry Compote
Serves: 1
Ingredients
- 60g mixed frozen berries
- 1 tbsp honey
Instructions
- Whilst you are preparing your oats to soak the night before, take a large handful of frozen berries from the freezer, pop into a small bowl or ramekin and leave to defrost overnight. Drizzle the honey over the berries just before serving and enjoy your incredibly easy, cheaty compote!
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