Porridge is an excellent source of dietary fibre and energy giving, complex carbohydrates to keep active children going throughout the day. 1 cup (100 g/31/2 oz) rolled oats 1 1/2 cups (375 ml/13 fl oz) low-fat milk 1-2 tablespoons sunflower seeds 1 ripe pear, diced 3 finely sliced sun-dried dates 1-2 teaspoons raw organic honey In a small saucepan add oats and milk. Cook over a medium heat for 3 minutes, stirring well. Add diced fruit and sunflower seeds and cook for another 3 minutes until porridge has a creamy texture and fruit is cooked through. Take saucepan off the heat and stir through honey. Serves 2-3.