Apple and Maple Semolina


Porridge

Recipe — Apple and Maple Semolina
Metric Imperial

Ingredients

  • 2/3 cup water
  • 1 tablespoon maple syrup
  • 1/2 cup dried apple pieces
  • 1/2 cup semolina
  • 2 tablespoons pumpkin seeds
  • 12 raspberries

Method

  1. Add the water and maple syrup to a saucepan. Add the apple and bring to a boil.
  2. Remove from the heat and add the semolina. Cover and leave for 5 minutes or until the semolina has absorbed all the liquid and is soft.
  3. Garnish each serving with pumpkin seeds and raspberries.

This dish is a reinvention of classic oatmeal. With less fibre than oats, semolina accelerates absorption of carbohydrates. This makes it an effective source of energy before physical activity and is best consumed 45-60 minutes before a workout. One serving provides a mixture of simple and complex carbohydrates and some protein. What’s more, as semolina can be cooked in no time at all, this recipe allows you to get up and training while everyone else is still in bed! And while this semolina is excellent for breakfast, it is a delicious and convenient pre-workout snack at any time of the day! Per 250 ml (1 cup) serving (1 cup): 306 calories; 9 g protein; 4 g fat; 58 g carbohydrates; 5 g fibre. 

500 ml (2 cups)

The Fédération des producteurs acéricoles du Québec is not in any way responsible for the identification or presence of allergens in recipes or for the classification of any recipe as vegetarian or vegan.

Recipes by Mélanie Olivier

Sports Nutritionist

Porridge Recipes

More about Maple

Maple syrup comes in four classifications, according to colour and taste.

At the start of sugaring season, syrup is generally clear, with a lightly sweet taste. It becomes darker and caramelized as the season goes on.

An unopened can of maple syrup keeps for many years.

Once the can is opened, syrup should be kept in an airtight container in a cool place.

100% pure maple butter contains no butter or dairy.

Like all 100% pure maple products, maple butter comes from the sap of the maple tree… and that’s all.

Hundreds of Delicious Recipes

Maple is a special addition to any recipe, from appetizer to dessert. Find one that’s perfect for you or your occasion!