Oats offer 'slow release' energy and therefore make a superb breakfast to give you energy all morning.

The fruit in this dish gives you quick energy to get you going in a morning, and the oats make sure you don't crash around 11am. Adding a scoop of whey protein (10g) to the dish works well if you are going to the gym that day.

Ingredients

• 35g porridge oats
• 150ml water
• 150ml milk
• 1 scoop whey protein powder
• 1/2 grated apple
• 1 tbsp raisins

Method

1. Place the porridge oats in a pan and cover with the milk and water
2. Heat very slowly (allowing the natural starch and sugars to slowly release)
3. When the desired consistency, remove from the heat and stir in the whey protein
4. Add the apple and raisins and serve hot

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