Preparation time: 10 minutes
Cooking time: 15 minutes
2⁄3 cup dried apples
1⁄3 cup dried apricots
¼ cup pitted prunes
4 cups water
1 cinnamon stick
¾ cup rolled oats
¾ cup rolled barley
200g low-fat vanilla yoghurt, to serve
- Combine the apples, apricots, prunes, 1 cup of water, and the cinnamon stick in a medium-sized saucepan. Bring to a boil, then reduce the heat, partially cover and simmer for 10–15 minutes, or until the fruit is soft. Discard the cinnamon stick and cool slightly.
- Meanwhile, place the oats and barley in another medium-sized saucepan and add 3 cups of water. Bring to a boil, then reduce the heat and simmer for 3–5 minutes, stirring frequently, until creamy.
- Spoon the porridge into serving bowls, top with the fruit compote and drizzle with some of the fruit cooking liquid. Add a dollop of yoghurt and serve immediately.
Note: The compote can be made up to three days in advance. Refrigerate until required, then reheat, or serve cold.
(Source: The Low GI Diet for Polycystic Ovarian Syndrome – Brand Miller, Marsh & Farid; Hachette Australia 2011)