Porridge: Barley

This make for a great change from regular oats. Barley contains beta-glucan, a fibre that has beneficial effects on lowering dietary cholesterol. This can be made vegan by substituting the cow's milk for a plant-based alternative.

Serves 1

Ingredients:

50g barley

400ml milk

1tsp. vanilla extract

1tsp. chia seeds

To serve:

1/2 pear, sliced (skin left on)

1-2tsp. jam

Method:

1). Place the barley into a food processor/ blender and blitz into a coarse powder. Then place into a saucepan with the 100ml milk, vanilla and chia seeds.

2). Cook over a medium heat until most of the liquid has been absorbed. Then turn the heat down to low and add the reminder of the milk. Continue to cook until all the liquid has been absorbed and the barley is cooked. This should take approx. 20 minutes.

3). Top with some sliced pear, jam and chia seeds.

4). Enjoy!

Nutritional Composition (per serving):

Energy (kcal): 457

Fat (g): 8.8

Saturates (g): 4.4

Carbohydrates (g): 73

Sugars (g): 34

Protein (g): 19

The Sports Chef