protein and calcium-enriched muesli with fruit

serves 2

45 g (1¾ oz/¹/₃ cup) natural muesli

non-dairy milk, such as oat, almond, rice or coconut milk or water

375 g (13 oz/2 cups) chopped red papaya

2 kiwi fruit, chopped

12 strawberries, hulled and halved

115 g (4 oz/¾ cup) blueberries

2 passionfruit, pulp removed

2 teaspoons bee pollen (see notes)

1 teaspoon maca powder (optional) (see notes)

250 g (9 oz/1 cup) plain yoghurt or 250 ml (9 fl oz/1 cup) coconut milk

SEED AND NUT MIXTURE

1 tablespoon sunflower seeds

1 tablespoon linseeds

1 tablespoon pepitas (pumpkin seeds)

2 teaspoons sesame seeds

2 teaspoons chopped blanched almonds

2 teaspoons chopped Brazil nuts

To make the seed and nut mixture, use a spice grinder or coffee grinder to grind the seeds and nuts together until very finely chopped. Alternatively, soak all of the ingredients in just enough liquid of your choice to cover for at least 2 hours or overnight. Refrigerate until needed and drain before using.

Place the muesli and the soaking liquid of your choice in a bowl and stir well to combine. Cover with plastic wrap and refrigerate for at least 1 hour or overnight.

Put the papaya, kiwi fruit, strawberry, blueberries, passionfruit pulp, pollen, maca powder, if using, and yoghurt in a bowl. Add 2 tablespoons of the seed and nut mixture and the soaked muesli and stir gently to combine. Divide between serving bowls and serve immediately.

Notes: Bee pollen contains the richest known source of vitamins (particularly B vitamins) and minerals, enzymes to aid digestion, amino acids, hormones and fats. It is available from health food stores.

Maca (Lepidium meyenii) is an herbaceous plant native to Peru. Maca powder is rich in essential minerals, especially selenium, calcium, magnesium and iron, and includes fatty acids including linolenic acid, palmitic acid and oleic acids, as well as polysaccharides. Maca powder is believed to improve stamina, strength and energy, and is also a hormonal tonic. It can be added to water, juice, cereals, smoothies, juice, yoghurt or herbal teas. Take ½–2 teaspoons 6 days a week (have one day off). Like superfoods, such as barley grass, wheatgrass and bee pollen, maca helps to alkalise urine, thereby helping to mobilise toxins in the body. It is available from health food stores.