Chocolate orange porridge

  • 5min
  • 1
  • 404 kcal
  • Easy
  • Vegetarian
  • Dairy

Per 310 g contains

404 kcal 1697 kj
20%
12 g
17%
6 g
30%
27 g
30%
0.3 g
4%

of an adult's recommended intake.
Typical energy values per 100g: 547kj/130kcal

Food traffic light labels explained

Start off your day in the best possible way - with chocolate!

If you're in need of a chocolate fix with some added nutritional value, look no further than this delicious chocolate orange porridge recipe from Dr Hazel Wallace, founder of The Food Medic. It's packed with fibre and relatively low in sugar compared to your average chocolatey breakfast. And it takes just five minutes to make.

Ingredients

For the porridge
  • Porridge oats
    40g 1.4oz
  • Milk or water
    250ml 8.7fl oz
    Dairy
  • Cocoa powder
    2 tsp
  • Maple syrup or honey
    1 tbsp
  • Vanilla essence
    ¼ tsp
  • Cinnamon
    ¼ tsp
  • Juice of half an orange
To serve
  • Dark chocolate, grated
    1 square
Show all

Cooking Method

  1. Combine all the ingredients in a small saucepan and cook over a medium heat for 3-5 minutes, stirring occasionally until all the liquid has been absorbed.
  2. Add more milk for a runnier porridge.
  3. Pour into a bowl and sprinkle grated chocolate on top.
  4. Serve immediately!

Nutritional Information

Typical Valuesper 100gper 310g serving
Energy
130 kcal
547 kj
404 kcal
1697 kj
Fat
of which saturates
3.9 g
1.9 g
12 g
6 g
Carbohydrate
of which sugars
17 g
8.6 g
53 g
27 g
Fibre2.7 g
8.2 g
Protein5.2 g
16 g
Salt0.1 g
0.3 g

Oats

Oats are a great food to start your day with. Full of fibre that slows down the absorption of sugars into the bloodstream, they are also a rich source of magnesium.

Orange juice

The orange juice adds a delicious zesty flavour and a source of vitamin C. You could increase the nutritional value of the recipe by adding some orange segments to your bowl.

Cocoa powder

Cocoa powder will give your oatmeal a rich flavour without the added sugar of hot chocolate. Cocoa also contains the minerals iron, magnesium, potassium and zinc. There's also some evidence that the 'biologically active' ingredients in cocoa can actively benefit your blood pressure and improve heart health. All too often the cocoa is lumped in with lots of sugar and fat, which rather defeats the object, so it's not an excuse to binge on a whole packet of chocolate biscuits.

Honey/maple syrup

Honey and maple syrup add sweetness and flavour. But bear in mind: many people mistake these items as 'healthier' alternatives to sugar; however, your body can't actually tell the difference. As far as your body is concerned, sugar is sugar!

Male 57 healthy never been on meds. In February I felt like crap, tired, flu like, headache and dizziness. I went to outpatient and my blood pressure was 159/106 but nothing else the Dr could find...

mark52722
Health Tools

Feeling unwell?

Assess your symptoms online with our free symptom checker.

Start symptom checker
Listen