Last posting dates before Xmas: 19th Dec (UK Standard Delivery), 20th Dec (UK Special Delivery)
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!


Serves 2

Ingredients


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


To top:

3 tablespoons of high protein, live plain yogurt - or coconut yogurt for a more creamy topping.

Method

  1.   For the apple mix, quarter and core the apple and then chop into smallish chunks.
  1.   Put the apple a pan with the water, goji berries, raisins, ginger and two ground spices. Mix well.
  1.   Heat gently, stirring occasionally until the mixture comes to a simmer.
  1.   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.
  1.   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.
  1.   Stir carefully and add a little more liquid if the mix is very thick at this stage.
  1.   Pour in the chia seeds, stir again, and leave for a few minutes to let the seeds swell and thicken the porridge.
  1.   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!

Nutritional Information

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