High-Fibre Porridge with Prunes by Joanne Turner

Dietary Guidelines: , , , , ,

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  • ½ cup tinned apricots in natural juice
  • 4 prunes


  • ⅓ cup rolled oats
  • 2 tablespoons All-Bran® bran ‘sticks’
  • 1 teaspoon chia seeds
  • 1 cup (250 ml) light milk


  1. To make the compote, place apricots (including juice) and prunes in a microwave dish. Heat on medium in microwave for 1 minute, or until steaming hot. Put aside until porridge is ready, allowing prunes to soften and soak up apricot juice.
  2. To make the porridge, place oats, bran and chia seeds (if desired) in a small saucepan and cover with milk. Bring to a simmer over medium heat. Simmer uncovered, stirring often, for 5 minutes or until oats are soft and bran dissolved or until mixture is a creamy consistency.
  3. Remove porridge from heat, serve in breakfast bowl and spoon over compote.


Health tip: This contains one-third of your daily recommended fibre.  It is important to have high levels of fibre in the diet to maintain a healthy digestive system which is often disturbed during pregnancy.

Cook’s tip: Chia seeds can be found in the health section of major supermarkets and health food stores. They add texture and are high in beneficial omega 3 fats.  Replace apricots with any other tinned fruit in natural juice as an alternative.

Toddler Friendly: Children should drink full cream cows milk from 12 months of age until 2 years of age.  After 2 years either full cream or reduced fat milk can be used.


Nutritional Analysis

Per serve: energy 1780 kJ, protein 17.1 g, fat 8 g, saturated fat 3 g, cholesterol 18 mg, carbohydrate 63 g, fibre 11.1g, sodium 173.5 mg, GI low

Pregnancy (Joanne Turner)Recipe taken from Pregnancy by Joanne Turner.

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You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.