Orange and apricot porridge

Orange and apricot porridge

Dry rolled oats

⅓ cup(s), (30g)

Freshly squeezed orange juice

¼ cup(s), (60ml)

Skim milk

¼ cup(s), (60ml)

Chia seeds

2 tsp, white variety

99% fat-free plain yoghurt

2 tbs
Apricot, canned in natural juice, drained

3 piece(s), sliced

Flaked almonds

1 tsp, toasted

Place oats, orange juice, milk and ¼ cup (60ml) water in a small saucepan over medium-low heat. Cook, stirring, for 3–4 minutes or until mixture has thickened. Remove from heat and stir in chia seeds.
Serve topped with yoghurt, apricots and flaked almonds.

Chia seeds are rich in fiber, protein, omega 3 fatty acids, rich in minerals. Chia seeds have been increasingly mentioned as a nutrient-rich food that you should include in your diet.
One tablespoon of chia seeds (approximately 14 grams) contains 5 grams of fiber, the average daily requirement is 25 to 30 grams of fiber. Also, one tablespoon of chia seeds contains: 9% of the daily requirement of calcium, 15% of the recommended daily allowance of magnesium, 8% of zinc, selenium of 14% and iron of 6%. In addition, chia seeds are rich in antioxidants.Chia seeds left in water for 30 minutes act like gelatin and create a pudding mixture, and for many dishes you can add them if you want to thicken a bowl, add chia seeds.
Chia seeds can be consumed without cooking, with the addition of, for example, juice, but also boiled or roasted.
Chia seeds do not have a strong or pronounced taste, and will not significantly change the taste of food, although in lighter dishes they will stand out in color because they are dark.