APPLE CINNAMON POWER PORRIDGE

A warming, blood sugar-friendly porridge featuring fiber-rich oats, protein-packed Greek yogurt, and antioxidant-rich apples with cinnamon to help regulate glucose levels.

INGREDIENTS

  • 1/2 cup steel-cut oats (lower GI than rolled oats)
  • 1 cup water
  • 1/2 cup unsweetened almond milk
  • 1 medium apple, diced (keep skin on for fiber)
  • 2 tablespoons ground flaxseed
  • 1 tablespoon chia seeds
  • 1/2 teaspoon Ceylon cinnamon
  • 1/4 teaspoon vanilla extract
  • 2 tablespoons chopped walnuts
  • 2 tablespoons plain Greek yogurt
  • 1 teaspoon almond butter
  • Pinch of sea salt

PREPARATION INSTRUCTIONS

EVENING PREPARATION Soak steel-cut oats overnight in water with a pinch of salt. This reduces cooking time and improves digestibility.

MORNING COOKING 1. Drain and rinse the soaked oats 2. Bring almond milk to a gentle simmer in a medium saucepan 3. Add oats and cook on low heat for 10-12 minutes, stirring occasionally 4. While oats cook, sauté diced apple with cinnamon in a non-stick pan for 3-4 minutes until slightly softened 5. Add ground flaxseed and chia seeds to the oats during last 2 minutes of cooking 6. Remove from heat and stir in vanilla extract 7. Let stand for 2 minutes to thicken

ASSEMBLY 1. Pour porridge into bowl 2. Top with sautéed apples 3. Add Greek yogurt dollop 4. Sprinkle with walnuts 5. Drizzle with almond butter

NUTRITIONAL HIGHLIGHTS

  • Calories: Approximately 385
  • Protein: 14g
  • Fiber: 12g
  • Healthy Fats: 18g
  • Estimated Glycemic Load: Low (under 10)

HEALTH BENEFITS

BLOOD SUGAR MANAGEMENT Ceylon cinnamon improves insulin sensitivity and helps cells better absorb glucose. The combination of protein, fiber, and healthy fats slows sugar absorption.

SUSTAINED ENERGY Steel-cut oats provide complex carbohydrates that release energy slowly. The added protein from Greek yogurt and nuts prevents mid-morning energy crashes.

GUT HEALTH Chia seeds and flaxseed provide prebiotic fiber that feeds beneficial gut bacteria. The overnight soaking makes the oats easier to digest.

VARIATIONS AND TIPS

APPLE ALTERNATIVES - Use pears for even lower glycemic impact - Try berries for additional antioxidants - Add grated zucchini for extra vegetables

MEAL PREP OPTIONS - Prepare 5 portions of dry ingredients in jars - Pre-chop apples and store in lemon water - Make overnight oats version for grab-and-go

FLAVOR VARIATIONS - Add cardamom and ginger for chai-spiced version - Include cacao powder for chocolate apple porridge - Mix in pumpkin puree during fall season

RELEVANT RESOURCES

The Glycemic Index Foundation Healthline - Benefits of Ceylon Cinnamon Harvard Health - Glycemic Index and Load Nutrition Data - Steel Cut Oats