Porridge is high in vitamin B6 which encourages the brain to produce serotonin, associated with feelings of well being and restful sleep.  During the winter this can be increasingly important as serotonin levels are known to dip when people are not exposed to enough sunlight. The added cinnamon will also help to balance your blood sugar and stop you reaching for sweet snacks mid-morning! 



100 ml Milk - Skimmed or Semi Skimmed or dairy-free alternative

1/2 medium apple

Handful (about 20g) fresh or frozen berries (I used blackberries but blueberries or raspberries will work too!)

45 g Porridge Oats

1/2 tsp Ground Cinnamon 

225 ml Water

Handful (about 10g) of pumpkin and/or sunflower seeds



Place the porridge oats with the milk and the water into a saucepan (if using frozen berries add now) .

Bring to the boil, stirring frequently and then reduce the heat to medium and simmer for 5 minutes.

Grate the apple with the skin intact and add to the porridge, mixing it in well.

Stir in the fresh berries, seeds and the cinnamon and then remove from the heat and serve.