A nutrient-dense dish to start the day is created easily by mixing fruit and nuts and probiotics with the basic porridge breakfast dish.
Ingredients
per portion
4 Tbsp oats flakes (high source of energy, fibre and B vitamins, minerals especially manganese)
1 cup almond milk
3 Tbsp plain yoghurt (source of probiotics)
A few strawberries (for vitamin C and phytosterols)
A few blueberries (valuable source of antioxidant flavonoids)
A few sultanas (for sweetness and minerals : potassium, copper, manganese, phosphorus and iron)
4 shelled almonds – chopped (high in fibre, fats, protein, vitamin E, B vitamins and minerals : manganese, magnesium, copper, phosphorus, calcium, iron, potassium)
1 Brazil nut – chopped (source of fibre, protein, fats, folate, all minerals but especially potassium, phosphorous, magnesium and selenium)
1 tsp mixed sesame seeds (for fibre, fats, protein, B vitamins – especially B1, B6, folate and choline)
1 tsp linseed (source of fibre, protein, fat, vitamin K, folate, choline, plant nutrients phytosterols and all minerals but especially calcium)
1 tsp pumpkin seeds (source of fat, protein, vitamins (especially vitamin A, vitamin K, vitamin B2, folate and choline) and high in all minerals, especially zinc)
Method
Heat the almond milk and mix with the oats
Add the rest of the ingredients
Suggestions: the oats can be soaked overnight in the almond milk or just water. Instead of yoghurt, use kefir. The seeds and nuts can be ground. The choice of fruit is yours – chopped apple, chopped pear or a tablespoon of stewed chopped plums or stewed berry mix. Add a teaspoon of cinnamon, molasses or maple syrup for added sweetness.