Serving:  4

Cook:  1o minutes, plus soaking

Ingredients

• 125 g (40z) rolled oats

• 50 g (2 oz) sunflower seeds

• 300 ml (1/2 pint) water

• 2 tablespoons clear honey

• 2 large bananas, peeled and sliced

• 250 g (8oz) black grapes, halved and deseeded

• Grated rind of 1 large orange

• Grated rind of 1 large lemon

• 50 g (20z) flaked almonds, toasted

Garnish

• Pared strips of orange rind (optional)

•  Pared strips of lemon rind (optional)

   Directions

• Put the rolled oats and sunflower seeds in a bowl with the water and leave to soak, overnight if possible.
   

• Mix well until creamy, and then add the honey, bananas, grapes and orange and lemon rind. Spoon into a large serving dish, or 4 small ones and sprinkle with toasted almonds. Serve garnished with orange and lemon rind, if liked.

   Nutritional Information

Many nuts are good sources of vitamin E, almonds have a particularly high content. Vitamin E is an antioxidant and there is some evidence that it may have a protective effect against coronary heart disease and some cancers.

• Carbohydrates 58g

• Protein 10 g

• Fat 16 g

• KJ 1680

• kcal 399