Spiced Pear Porridge
This delightfully spiced and nourishing porridge boasts all nine essential amino acids, which we need to obtain from food because our bodies can’t make them. This porridge’s lovely spices have anti-spasmodic and anti-fungal properties, and both pears and coconut milk bring anti-inflammatory benefits. They contain a prebiotic known as arabinogalactan, shown to stimulate the production of short-chain fatty acids – compounds that have a profound influence on the health of your microbiome, and therefore your health.
Ingredients 14
125 ml water
500 ml drinking coconut milk
90 g quinoa, thoroughly rinsed
1 tbsp chia seeds
2 tsp fresh ginger, finely chopped
1 1⁄2 tsp ground cinnamon
1⁄2 tsp ground nutmeg
1 tsp natural vanilla extract
1⁄8 tsp ground cloves
stevia, to taste, optional
Toppings
125 ml coconut milk, tinned
1 pear, medium, thinly sliced
40 g walnuts, coarsely chopped
manuka honey, to serve, optional
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Method 3
In a medium saucepan, combine the and 375 ml of the and bring to the boil. Add the and reduce to a medium heat. Cook for 10–15 minutes until most of the liquid is absorbed and the quinoa’s little ‘tails’ have sprouted.
Add the remaining , , , , , and and stir to combine. Remove from the heat and stand for 5 minutes, or until the chia seeds have rehydrated and the porridge is creamy. Sweeten with stevia, if desired.
Serve topped with , sliced and . Drizzle on some honey, if desired.
The Beauty Chef's tips
To save time, you can mix the quinoa, chia seeds and spices and portion them into small containers for a quick, sugar-free breakfast reminiscent of instant oats. Just cook them with the water and coconut milk.
Low-FODMAP Option: Swap drinking coconut milk for almond or macadamia milk, and swap pear for 80 g (2¾ oz) blueberries. If you’d like some extra sweetness, use a little pure organic maple syrup instead of honey.
