Filling and healthy overnight porridge

Soaking oatmeal overnight makes it more digestible, and saves time on busy mornings. Porridge makes a perfect, healthy start to the day. It is high in fibre and packed with complex carbohydrates, a good source of slow-release energy.

Preparation time: 5 minutes, plus overnight soaking
Cooking time: 10-20 minutes
Serves 4



  • 140g (5oz) oatmeal
  • Pinch of salt
  • To serve:
  • Semi-skimmed milk
  • Brown sugar or honey
  • Stewed plums, rhubarb or apples (optional)


  1. Put the oatmeal in a saucepan with 900ml (1 pint 12fl oz) cold water.
  2. Stir, then cover and leave somewhere cool overnight.
  3. The next day, add the salt and bring slowly to the boil over a medium heat, stirring often.
  4. Simmer over a medium-low heat for 10-20 minutes (pinhead oatmeal takes the longest to cook), stirring, until thick and creamy.
  5. Serve in warm bowls with a little milk and a sprinkling of brown sugar or a drizzle of honey. Alternatively, serve with stewed fruit.

Nutrients per serving:

  • Calories: 140
  • Carbohydrate: 25g 
  • Protein: 4g
  • Fat: 3g
  • Fibre: 3g