Balancing Maca Porridge with Spiced Fruit
Start the day as you mean to go on with this pimped up, nutrient dense porridge.
The spices provide a comforting warmth, whilst the maca and goji berries suggest a toffee apple flavour, without the addition of extra sugar.
Classed as an adaptogen and hormone balancer, several studies have shown that maca can increase libido, provide menopausal and post-menopausal support, and assist general well being.
So, this breakfast bowl should really help your get up and go!
For the porridge:
1 cup oats
2½ cups water. Alternatively, half water and half plant milk of choice, e.g. hemp
2 teaspoons of gelatinised maca powder
1 tablespoon chia seeds
A generous pinch of salt
For the apple mix:
1 eating apple, cored and chopped
4 tablespoons water
1 tablespoon dried goji berries
1 tablespoon raisins
A thumb-sized piece of fresh ginger, peeled and cut into matchsticks
6 cardamoms, seeds removed and ground
1 teaspoon ground cinnamon
3 tablespoons of high protein, live plain yogurt - or coconut yogurt for a more creamy topping.
- For the apple mix, quarter and core the apple and then chop into smallish chunks.
- Put the apple a pan with the water, goji berries, raisins, ginger and two ground spices. Mix well.
- Heat gently, stirring occasionally until the mixture comes to a simmer.
- Put a lid on the pan and simmer for 8-12 minutes (or until the apple has softened to your liking). Add a little more water if your mixture looks like it could burn dry. Then keep mixture warm.
- For the porridge, mix the oats, maca and salt in a stove top pan or microwaveable bowl. Add in the water or water/milk mix and heat the oat mixture on high for 4 minutes in the microwave; or simmer for 4 minutes on the stove top.
- Stir carefully and add a little more liquid if the mix is very thick at this stage.
- Pour in the chia seeds, stir again, and leave for a few minutes to let the seeds swell and thicken the porridge.
- Spoon the porridge into two bowls, top with the yogurt and then the warm apple mixture. Eat mindfully – what a great start to the day!
Per serving, using high protein yogurt:
362 kcals; fat 9.7g; carbs 58.2g; of which sugars 21g; fibre 10.3g; protein 13.6g
Recipe by Ali Prentice, Nutri Know-How