CALORIE DENSITY: 19% = 780kcal/(1050ml x 4)
(For comparison sugar = 95%, butter = 180%)
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COST: 69p (So don’t tell me that eating healthy food is expensive!)
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INGREDIENTS
- Rolled Oats 250ml (80g): = 320kcal(250ml) Asda SP Porridge Oats 75p for 1Kg = 6p
- Water 375ml: 0kcal(350ml) Tap free
- Soya Milk 125ml: 40kcal(125ml) Asda SP Unsweetened Soya 59p for 1L = 8p
- Eggs x 6: 420kcal (300ml) – Asda SP 15 Eggs £1.19 for 15 eggs = 48p
- Baking Powder 1 teaspoon: 0kcal(0ml) – Dr Oetker Baking Powder £1.35 for 170g = 2p
- Turmeric Powder half teaspoon: 0kcal(0ml) Asda Turmeric Ground £1 for 45g = 2p
- Sucralose Tablets x 12: 0kcal (0ml) Asda 300 Sucralose Sweetener Tablets 65p = 2.5p because this is cheaper that using
- Granulated sweetener 120ml (12g): 0kcal (0ml) – Asda Sucralose Granulated Sweetener 75p for 75g (750ml) = 12p
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INSTRUCTIONS
- Measure 250ml (1 mug) of rolled oats into a large plastic container
- Add 350ml (1.5 mugs) of water (see NB below)
- Stir well – even better – put the lid on the container and shake vigorously!
- Put 12 sucralose tablets into a 125mm container and fill to the mark with soya milk. If you prefer to use granulated sweetener mix the 120 ml of granules with the egg mixture at 7 instead.
- Place both containers in the microwave and cook for 3 mins at 800W and 3 mins at 450W (to boil and keep the mixture at boiling point without the porridge boiling over).
- Stir the soya milk to fully dissolve the tablets and mix in well with the porridge.
- Put 6 eggs into another container
- Add a tea spoon of baking powder to make the pancake rise
- Add a half teaspoon of turmeric powder to provide a browned look to your pancake. Add an eighth of a teaspoon of black pepper too as this make the turmeric even better for your health.
- Stir well until the mixture is smooth and evenly coloured.
- Add this to the cooked porridge and stir in quickly to avoid cooking the eggs. Then continue to stir until a reasonable pancake mixture consistency is achieved.
- Spoon some mixture onto a large plate until it forms a pancake which fills the plate as shown but keep it thin!
- Cook in microwave for 6 mins at 800W or longer depending on how much mixture you put on the plate. Leave to cool for 2 mins before eating for the best texture & taste.
- You may prefer to dry fry (which only takes a couple of minutes each side) as this will make the pancake have a look and texture more like the kind of pancake you’re used to.
Add a topping if you wish and devour discretely if you can! This recipe will provide 6 pancakes which is sufficient to satisfy one hungry me or two ladies!
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NB: It is important not to add any other ingredients before heating the oats in water because this would affect the amount of hydration that occurs. This is due to a decrease in osmotic pressure – ie pure water is absorbed into oats faster than water with granulated sweetener dissolved in it! Water likes to traverse a membrane from the low concentration side to the high concentration side – ie from the water to the oats. The lower the concentration of dissolved salts in the water the higher the osmotic pressure and the faster the movement of water through the membrane. (The same principle applies to rice so do not add salt to the water to make the boiling point increase because this will in fact reduce the osmotic pressure and result in less water being absorbed by the rice!)
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If you prefer cow’s milk to soya milk then simply use 125ml of skimmed milk instead but don’t blame me if the lactose in the milk blows you up and makes you think this natural low density way of eating isn’t working!
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USING SUCRALOSE PILLS INSTEAD OF GRANULATED SWEETENER
On 16th June 2017 I ran out of granulated sucralose so I had to work out how many pills to use for the porridge and it came out to 12 pills instead of 120ml of granulated sweetener. This means that 75 pills are equivalent to 75p of granulated [12 x (750/120)]. The cost of the sweetener thereby reduces from 12p to 2.5p [65p x (12/300)]. It’s up to you – it’s easy enough to dissolve the pills in the 125ml of milk before you add it to the porridge after it’s cooked! An added advantage is that that the filler used for the granulated version may contain some calories whereas the pill contains none!
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WEEKLY SHOPPING ADVANTAGE FOR ME
The pills cost 65p for 300 so converting to pills reduces the weekly cost from £1.87 for 2.5 containers to 65p x (75*2.5)/300 = 40p thus saving me £1.47 a week which is not to be sneezed at as that pays for 2.5 litres of soya milk!
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