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Oatmeal porridge is perhaps the most common breakfast in Sweden, and no wonder why - it's simple to make, warming, ideal for the whole family, reasonably priced, and can be easily customized with various toppings.

 

We love to make it at home for the whole family and would like to share our recipe designed for this season, focusing on supporting the immune system (no need to explain why😅).

 

We opted for regular oats because we appreciate their quick cooking time and the beta-glucans they contain, which are excellent for gut bacteria, activating immune cells, and providing protection against infections.

 

To begin, we start by boiling some chopped apples with the peel on for just a minute or so. During this process, the prebiotic pectin inside the peel is released, making it more accessible for gut bacteria to repopulate the beneficial flora. Then, we add the oats, salt, and cinnamon. Cinnamon is just the unrivaled spice for porridge and it is rich in antioxidants and protective against colds and flus.

 

Once the porridge reaches the preferred consistency, we pour it into bowls, adding a generous amount of butter to each bowl and combining it with a teaspoon of manuka honey. We choose real butter because it is an excellent source of vitamin A, as well as D, E, and K - all crucial for immune health. Adding fat to a carbohydrate-rich meal is also a good idea to reduce blood sugar spikes and prolong the feeling of satiety. Manuka honey is anti inflammatory and has been shown to increase the production of cytokines and thereby activate the immune system, supporting against infections. 

 

To finish, we include a handful of blackcurrants, as their vitamin C content is among the highest. The sourness provides a perfect contrast to the sweet apple and Manuka honey. Vitamin C is not only vital for a healthy immune system but also for regulating hormonal balance and maintaining radiant skin, so it really makes sense to add it for the whole family :) 

 

Finally, add some milk and enjoy! We prefer whole (raw or pasteurized) milk, but feel free to choose your favorite. 

 

Recipe - 1 portion:

  • 1 dl Oats
  • 2 dl Water
  • ½ teaspoon Salt
  • To your taste: Cinnamon
  • 1 small or ½ of a large Apple (with peel)
  • A heaped teaspoon Butter
  • One teaspoon Manuka honey
  • A handful of Blackcurrants (fresh or frozen)
  • Milk

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