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3 perfect porridge recipes to help support immune systems

Porridge with fruit in the shape of a bear
As school’s back in full swing and winter’s on the way, those tell-tale sneezes and sniffles feel just around the corner. Fortunately, with just a few changes at meal times – and most importantly at breakfast – you can keep immune systems fighting fit as the weather gets colder. Porridge is your answer as it’s shown to support immunity (and it's rich in Vitamin B!). With these 3 quick and delicious porridge recipes, even the fussiest of eaters will be on board with their new winter breakfast.  As a final touch, try adding some nuts, seeds or fruit into cheeky faces to make your little one (or you!) smile in the morning.

Pear and Cinnamon Porridge

Cinnamon is the spice of the season and we think there’s no better fruit to pair it with than pear. Packed full of fibre too, this recipe doubles up on those oaty benefits.

Nutrients per serving:

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
197 kcal 2.4 g 0.4 g 3.7 g 7.1 g 37 g 17 g 0 g
  • 40g porridge oats
  • 300 ml milk or water
  • 1 pear, chopped
  • ½ tsp cinnamon
  1. Mix the porridge oats with the milk/water in a deep pan and bring to the boil.
  2. Leave to simmer for around 5 minutes, until the liquid has reduced and the oats have become gloopy.
  3. Remove from the heat and transfer to a bowl. Top with the chopped pear and sprinkle over the cinnamon.

Very Berry, Yoghurt n’ Granola Porridge

While pretty much everything in this recipe has health-boosting properties, the real star of the show is blueberries. A great source of vitamin K, which helps with healing, they’re also full of vitamin C, and manganese.

Nutrients per serving:

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
299 kcal 8 g 2.4 g 9.2 g 6.1 g 42 g 15 g 0.18 g
  • 40g porridge oats
  • 200 ml milk or water
  • 50g yoghurt
  • 30g granola
  • 20g blueberries
  • 20g strawberries, chopped
  • 20g raspberries
  1. Mix the porridge oats with the milk/water in a deep pan and bring to the boil.
  2. Leave to simmer for around 5 minutes, until the liquid has reduced and the oats have become gloopy.
  3. Remove from the heat and transfer to a bowl. First top with your chopped fruit, then coat with a handful of granola. To finish, add a dollop of yogurt and serve.

Apricot and Manuka Honey Porridge

While all honey has antibacterial qualities, scientists have found that Manuka honey’s anti-microbial activity is far more potent than normal table honey. Combined with the immune-supporting properties of oats, you’ll find few meals that are better at keeping colds at bay.

Nutrients per serving:

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
120 kcal 1.6 g 0.2 g 2.8 g 4.7 g 22 g 9.2 g 0.02 g
  • 40g porridge oats
  • 300 ml milk or water
  • 15g dried apricots
  • Drizzle of manuka honey
  1. Mix the porridge oats with the milk/water in a deep pan and bring to the boil.
  2. Leave to simmer for around 5 minutes, until the liquid has reduced and the oats have become gloopy.
  3. Remove from the heat and transfer to a bowl. Scatter with the apricots and add a dollop of Manuka honey to the centre. Stir if desired.
Whether for breakfast, lunch or dinner, you’ll find plenty more immune-supporting meal ideas to get the family through winter in our recipes section. Shop Food & Drink
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