If you’ve been following me on Instagram then you’ll know that Zoats are one of my favourite breakfasts. There’s nothing like a big bowl of porridge on a cold, dark morning to set you up for the day, so this tends to become a regular breakfast choice for me as we start heading into Autumn/Winter territory.
I always explain what ‘zoats’ are in my recipe variations, just in case you haven’t come across them before! ‘Zoats’ (zucchini-oats) are an absolutely ingenious way of getting extra veggies into your diet by grating courgette/zucchini into them and it also means that you get a greater volume using fewer oats, so your porridge will be lower in carbohydrates.
I promise that you can’t taste the grated zucchini/courgette as I have disguised it with plenty of delicious flavours, so you won’t even know you’re sneaking some extra greens into your diet. You also can’t taste the egg (although you can use protein powder instead) – this just gives the porridge a lovely creamy texture and a big protein boost to help stabilise blood sugar levels and keep you feeling full.
Apple desserts, such as pies and crumbles, are often seen as a comforting dessert in the colder months and so that’s why I came up with this simple yet tasty recipe. This Autumn-inspired bowl combines warming spices and seasonal apples for a warming and comforting breakfast, perfect for those Autumnal cooler mornings.
30g porridge oats
1 courgette, grated (about 110g)
1 egg, beaten, or 100g egg whites, or 1 scoop protein powder mixed with 50ml water to make a runny paste instead. (Making a paste first stops you from getting all those nasty grainy lumps and makes it extra creamy)
1tsp ground cinnamon
1/2tsp ground allspice
150ml almond milk
1 tsp ground cinnamon
1 apple, cored and cut into cubes
1/2tsp coconut oil
½ tsp ground cinnamon
10g nut butter ( I like Pip & Nut Maple Peanut Butter)
50g Greek yoghurt
1.) Add the oats, courgette, water and almond milk to a saucepan. Bring to the boil, then reduce the heat and simmer until most of the liquid has been absorbed, stirring every so often (about 5 minutes).
2.) Meanwhile, start preparing the apple. Melt the coconut oil in a frying pan and add the chopped apple. Sprinkle the cinnamon on top and stir to coat the apple. Sauté the apple on a medium heat for a couple of minutes. Add a generous splash of water to the frying pan and continue to cook until the apple soften and browns. If it gets too dry, add some more water and cook until it all evaporates.
3.) Stir in the protein paste or the egg into the pan – quickly if using the egg – you don’t want scrambled egg! Continue to cook for a further few minutes until it reaches a creamy consistency.
4.) Stir the cinnamon and allspice into the zoats and pour into a bowl. Top with the cooked apple, Greek yoghurt and nut butter, if using.