Spiced pear porridge
Carla Oates, author of The Beauty Chef Gut Guide, says: ‘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 antispasmodic and anti-fungal properties, and both pears and coconut milk bring antiinflammatory 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.’
Serves 2
125ml water 500ml drinking coconut, almond or macadamia milk 90g quinoa, thoroughly rinsed 1 tbsp chia seeds 2 tsp fresh ginger, finely chopped 1½ tsp ground cinnamon ½ tsp ground nutmeg 1 tsp natural vanilla extract ½ tsp ground cloves Stevia, to taste (optional)
For the toppings
125ml tinned coconut milk 1 medium pear, thinly sliced 40g walnuts, coarsely chopped Manuka honey, to serve (optional)
1 In a medium saucepan, combine the water and 375ml of the coconut milk, and bring to the boil.
2 Add the quinoa to the pan and reduce to a medium heat. Cook for 10–15 mins until most of the liquid is absorbed and the quinoa’s little ‘tails’ have sprouted.
3 Add the remaining coconut milk, chia seeds, ginger, cinnamon, nutmeg, vanilla extract and cloves and stir to combine. Remove from the heat and stand for 5 mins, or until the chia seeds have rehydrated and the porridge is creamy.
4 Sweeten with stevia, if desired. Serve topped with coconut milk, sliced pear and walnuts. Drizzle on some honey, if desired.
QUICK TIP Slicing and roasting (or toasting) sweet potato makes for a delicious bread replacement. Don’t just save it for breakfast; Marco recommends topping with hummus and broccoli sprouts for a healthy lunch with a protein hit
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Almond butter and blueberry sweet potato toast
Marco Borges, author of The Greenprint, says: ‘This is a craveable, nutrient-dense breakfast. Sweet potatoes contain vitamins B6, C and D, and are full of potassium, magnesium and carotenoids (which boost immunity to disease and help ward off cancer). This powerhouse meal hits an even higher nutritional level when topped with blueberries and almond butter.’