SPELT PUFF AND APPLE PORRIDGE

A nourishing low-GI breakfast porridge combining puffed spelt, grated apple, seeds and nuts for sustained energy and stable blood sugar.

INGREDIENTS - Rolled Oats: 40 g
- Dinkelpuff (Puffed Spelt): 30 g
- Grated Apple (with skin): 100 g (≈1 small apple)
- Chia Seeds: 10 g
- Ground Flaxseed: 10 g
- Almond Milk, unsweetened: 200 ml
- Water: 100 ml
- Chopped Almonds: 15 g
- Ground Cinnamon: 1 tsp
- Pinch of Salt
- Optional Sweetener (Stevia or Erythritol): to taste

PREPARATION INSTRUCTIONS 1. Combine water, almond milk and salt in a small saucepan. Bring to a gentle simmer over medium heat.
2. Stir in oats and cinnamon. Cook for 4–5 minutes, stirring frequently to prevent sticking.
3. Add chia seeds, ground flaxseed and chopped almonds. Stir well to distribute.
4. Fold in grated apple and simmer for another 2 minutes, allowing the fruit to soften.
5. Remove from heat and gently stir in puffed spelt, preserving its crunch.
6. Let rest for 3–5 minutes so chia and flax form a gel, further slowing carbohydrate absorption.
7. Transfer to a bowl. Top with a sprinkle of extra puffed spelt or chopped apple. Sweeten if desired.

NUTRITIONAL HIGHLIGHTS (PER SERVING) - Calories: ~360 kcal
- Protein: 10 g
- Total Carbohydrates: 48 g
- Dietary Fiber: 12 g
- Total Fat: 12 g
- Saturated Fat: 1 g

GLYCEMIC LOAD INFORMATION - Estimated Glycemic Load: ~9 (low)
- Oats and apples provide soluble fiber; chia and flaxseed slow glucose release.

TIPS FOR VARIATIONS AND MEAL PREP - Swap apple for grated pear or grated zucchini with lemon zest.
- Add a scoop of plain Greek yogurt post-cooking for extra protein.
- Prepare dry mix (oats, seeds, spices) in a jar; add liquid and apple fresh each morning.
- For a vegan protein boost, stir in 1 tbsp hemp seeds after cooking.

HEALTH BENEFITS OF KEY INGREDIENTS - Rolled Oats: Rich in beta-glucan fiber, supports cholesterol reduction and gut health.
- Dinkelpuff (Spelt): Lower GI than wheat, provides B vitamins and plant protein.
- Apple: Sources pectin and polyphenols that improve insulin sensitivity.
- Chia & Flaxseed: High in omega-3s and mucilage fibers, slow carb digestion.
- Almonds: Supply vitamin E, magnesium and healthy monounsaturated fats for metabolic health.