Breakfast
Millet Porridge with Apple and Cinnamon
A warm bowl of millet flakes simmered creamy in oat drink or lactose-free milk, folded through with soft peeled apple and a whisper of cinnamon. It comes together in minutes and leans on mild, gently cooked ingredients that tend to sit lightly.
- Lactose-free
Got another recipe in mind? Check it free with the acid reflux recipe checker — tricky ingredients get flagged and swapped, and you get a full, milder version.
Ingredients
- 80 g millet flakes
- 250 ml lactose-free milk or oat drink
- 1 small mild apple, peeled
- 1 pinch cinnamon
- 1 pinch salt
Method
- Add the millet flakes, milk or oat drink and a pinch of salt to a small saucepan.
- Bring gently to a simmer and cook over low heat for about 8 minutes, stirring until creamy.
- Prepare the mild apple, peeled and fold it in during the final two minutes, or soften it separately.
- Serve warm and finish with a small amount of cinnamon.
Why this recipe is gentle
Millet is a mild, gluten-free grain, and cooking the peeled apple until soft mellows its acidity. There is no added fat beyond a trace, no onion, garlic, or citrus, and just a pinch of cinnamon.
General information, not medical advice or a treatment claim. Reactions are individual. If heartburn or reflux is frequent, severe or persistent, see a doctor.
Tips
- Peel the apple and cook it until soft, since raw skin is harder to digest.
- If apple or cinnamon is a personal trigger, swap in mashed ripe banana instead.
- Serve warm rather than hot for a gentler start to the day.
