Oat porridge with milk

Name: Oat porridge with milk
Total time: 12 min
Yield: 1 servings
Ingredients: Rolled oats 50 g; Milk 250 ml; Banana 1/2; Ground cinnamon a pinch, optional; Salt a pinch

Milk supplies the lysine oats lack. One bowl brings in two thirds of the daily beta-glucan threshold.

1 servings12 min

Ingredients

Rolled oats50 g
Milk250 ml
Banana1/2
Ground cinnamona pinch, optional
Salta pinch

Method

Put the oats, milk and a pinch of salt in a pot over medium-low heat.
Lower the heat just before it comes to a boil — milk scorches and boils over easily on high.
Simmer for 6–8 minutes, stirring and scraping the base. The thickening you feel is the beta-glucan dissolving out.
Take it off the heat and let it stand two minutes; it thickens further.
Slice the banana over the top and dust with cinnamon if you like.

Cooking note

Cooking it in milk has a nutritional reason. Oat protein is short on lysine and milk protein is rich in it, so together their amino acid profiles fill each other's gaps. And 50 g of oats carries roughly 2 g of beta-glucan — two thirds of the 3 g a day tied to the cholesterol claim. If lactose bothers you, use lactose-free milk; the calcium and protein are unchanged.