Bring the blood-orange juice, 50ml water, the sugar, the cardamom and the zest to the boil in a pan, then turn down the heat and simmer for 20 minutes (or until the liquid looks slightly syrupy – it will thicken more as it cools).

Cut a slice from the top and the bottom of each fruit. Sit each one on its base and slice off the peel and pith, cutting from top to bottom and following the curve all the way round. Cut the fruit into thin slices, removing any seeds. If you prefer to have segments rather than rounds, slide a knife in between the membrane and flesh of each segment and ease it out. Add the juice collected on the cutting board to the syrup in the pan.

Put the orange pieces in a broad, shallow bowl, pour over the syrup, cover with cling film and chill.

Put all the porridge ingredients into a pan with 100ml water, bring to the boil, then turn down to a simmer and cook for 5 minutes, stirring from time to time.

Serve the porridge with Greek yogurt and the orange compote.