Full of valuable soluble fibre, and a host of essential vitamins and minerals, this dish is both wonderfully comforting and sustaining, whilst the chopped pear adds natural sweetness along with vitamin C and antioxidants.
SERVES 4 PREPARATION 5 minutes COOKING 12–17 minutes
100g/3½oz/scant 1 cup jumbo rolled oats
100g/3½oz/1 cup quinoa flakes
600ml/21fl oz/scant 2½ cups unsweetened almond milk, plus extra for pouring (optional)
2 tsp ground cinnamon
1 ripe pear, cored and chopped
16 walnut halves, broken
2 tbsp toasted sunflower seeds
1 Put the oats and quinoa in a saucepan with the milk, ground cinnamon and 800ml/28fl oz/3¼ cups water. Bring to the boil, then reduce the heat and simmer, half-covered, for 10–15 minutes until thickened, stirring frequently.
2 To serve, divide the porridge/oatmeal between 4 bowls, then spoon over the chopped pear. Scatter with the walnut halves and sunflower seeds. Pour a little extra almond milk over, if you like, before serving.
Oats are high in soluble fibre, which helps to regulate levels of cholesterol and blood-glucose in the body. Surprisingly, cinnamon also plays an important role in balancing blood-sugar levels, behaving in a similar way to the hormone insulin.
Food Facts per Portion
Calories 348kcal • Total Carbs 35.8g • total sugar 5.3g • added sugar 0g
Berries, apple or cherries would also make a delicious fruity topping in place of the pear.