Prep and cooking time: 12mins
Complex carb portions, per serving: 2
40g rolled oats
2 tsp chia seeds or milled flaxseed
60g frozen berries
1 tbsp peanut butter
Mix the rolled oats, milk, and 1 tsp of the chia seeds or milled flaxseed in a small saucepan, and bring to a boil.
Reduce heat and simmer for 4-5mins, or until the desired consistency is achieved.
Meanwhile, make the berry jam in another pot. Stir in the frozen berries and the remaining 1 tsp of chia seeds or milled flaxseed with the 60ml water. Simmer for 4-5mins, or until lightly stewed.
Transfer the oats into a serving bowl and add a splash of milk if required, to get the desired consistency.
Top the oats with the berry jam and 1 tbsp of peanut butter.
Second Nature special tip
Remember that 20g of oats is equal to one serving of complex carbohydrates, so you can either have half of the recipe and bulk out the meal with extra nuts and yoghurt, or have the whole recipe and count it as two servings of complex carbohydrates.