Custard oats are a delicious, high protein porridge with a rich, custardy texture.
Ingredients:
45g rolled oats
240 mls milk of choice
Splash of vanilla extract
1 egg, lightly beaten
If desired - a dash of maple syrup or honey
Serving: 1 large/2 small portions
Method:
Add the oats, ¾ of the milk, and the vanilla extract to a pan. Cook on a low heat, stirring frequently, until the porridge thickens.
In a small bowl, whisk the egg with the remaining cold milk using a fork.
Remove the pan from the heat and gradually add the beaten egg mixture in small increments while stirring. Add the maple syrup or honey and mix well.
Return the pan to a low heat and stir the mixture gently for 2-3 minutes to cook through.
Serve in a bowl and top with any toppings you like!
Topping ideas and inspiration:
Live natural yoghurt and fruit: e.g. berries, roasted peach, poached pear, or tinned prunes. Add a sprinkle of flaxseed or chia seeds for extra fibre and protein.
Sliced banana and nut (or seed) butter: e.g. peanut butter, almond butter or tahini.
Carrot cake inspired: grated carrot, sultanas, walnuts and cinnamon or nutmeg.
Bakewell inspired: cherries and almonds.
Tropical: diced mango, coconut flakes, nuts (e.g. almonds, cashews, or macadamia) and a sprinkle of lime zest.
Autumn spice: stewed apples with cinnamon, nutmeg, and crushed walnuts or pecans.
Savoury option: omit any maple syrup/honey and vanilla essence. Add crumbled feta, sautéed spinach, and a soft-boiled egg (optional for extra protein).
Difficulty swallowing?
Here are some soft topping options. Always choose what you can tolerate safely, and if you're unsure, consult with a healthcare professional for personalised advice:
Yoghurt
Creme fraiche
Mashed banana
Stewed fruit
Compote
Coulis
Ground almonds
Smooth nut butter or seed butter e.g. tahini
Grated apple or carrot (if tolerated)
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