Sunday 24 September 2017

Seven healthy ways to pimp your porridge

Green powder bowl by Anni Kravi. Photo: Andrew Taylor
Green powder bowl by Anni Kravi. Photo: Andrew Taylor
Anni Kravi. Photo: Andrew Taylor
Fig & cinnamon porridge bars
Three grains, green and za'atar

Rainbow coloured and pretty as an Instagram, Anni Kravi's cool gruels are the ultimate healthy living food - and they're not just for breakfast.

THE SUPERFOODIE

Makes 1 bowl

Ingredients

35g quinoa flakes

1 tbsp chia seeds

1 tsp maca powder

½ tsp vanilla powder

200ml almond milk

Pinch salt

1 large, fresh banana, mashed

For the toppings: 1 tbsp fresh raspberries

1 tbsp fresh sea buckthorn berries or cranberries

1 tbsp fresh blackcurrants

1 tbsp dried mulberries

½ tbsp coconut flakes

1 tsp bee pollen

1 tsp nut butter of choice

Method

Mix the quinoa flakes, chia seeds, maca powder and vanilla together in a bowl.

Bring 100ml water and 100ml of the almond milk to the boil in a small saucepan. Reduce the heat and add the quinoa mixture to the pan. Add the salt and cook, stirring occasionally, for about 3 minutes. Add the banana, then add the remaining almond milk. Stir and cook for a further 2-3 minutes.

Remove the pan from the heat, pour the porridge into a serving bowl and top with the berries, coconut, bee pollen [if using] and a spoonful of nut butter.

NUT 'RAWGURT'

Serves 4-6

Ingredients

35g cashews

55g raw almonds

½ tsp vanilla powder

2 dates, pitted

3 tbsp ground flaxseeds

Method

Soak the cashews and almonds in a bowl of water overnight, then drain and rinse thoroughly. Put the almonds, cashews, 400ml water, vanilla and dates into a blender and whizz until smooth. Pour the 'rawgurt' into a sterilised glass jar, mix in the ground flaxseeds until combined, then chill in the fridge to thicken and cool for 1-2 hours.

FIG & CINNAMON PORRIDGE BARS

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Fig & cinnamon porridge bars
 

Makes 12 bars

Ingredients

30g raw almonds, roughly chopped

50g dried figs, roughly chopped

60g rolled oats

65g sesame seeds

2 tbsp chia seeds

3 tbsp desiccated coconut

½ tbsp ground cinnamon

1 ½ tbsp coconut oil, melted

1 tsp honey or maple syrup for a vegan version, optional

Method

Mix the almonds, figs, oats, seeds, coconut and cinnamon together in a bowl.

In a jug, mix the sweetener (if using) and coconut oil with 100ml water - the water shouldn't be too cold otherwise the oil may turn solid again. Stir the coconut oil mixture into the dry ingredients until combined. Place the 'dough' in an airtight rectangular container and spread it evenly on the base of the container, pressing it down with your fingers. Smooth the surface with a spoon, then cover with a lid and chill in the fridge for at least two hours.

Cut the solid 'dough' still in the container into six bars or 12 smaller bites with a knife, then invert the container to remove them. You can knock the bottom of the inverted box if the bars get stuck, as this won't break them. Enjoy as snacks or crumble the bars into pieces to eat on top of yogurt or chia porridge instead of muesli or granola. Store in the fridge, in an airtight container, for up to two days.

GREEN POWDER BOWL

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Green powder bowl by Anni Kravi. Photo: Andrew Taylor
 

Makes 1 bowl

Ingredients

1 large, fresh banana (reserve a few slices for the topping)

3 cubes frozen baby spinach or two large handfuls of fresh spinach

120g frozen edamame beans

Juice of ¼ lemon

1 tsp wheatgrass powder

150ml nut 'rawgurt' (see recipe below left) or unsweetened soy yogurt

For the toppings: 3 tbsp fresh berries of your choice

1 serving cacao & goji sprinkle (see below)

1 tsp chia seeds

1 tsp cacao nibs

1 tsp desiccated coconut

1 tsp bee pollen, optional

Method

Blitz all the ingredients, except the toppings, together in a high-speed blender. Pour into a bowl and make smoothie bowl art on top with the toppings.

CACAO & GOJI SPRINKLE

Makes 1 jar or 1 litre

Ingredients

80g rolled oats

60g raw almonds, roughly chopped

35g whole flaxseeds

35g pumpkin seeds

50g raw cacao nibs

50g dried sour cherries or cranberries

50g dried goji berries

Toasted: 80g raw buckwheat groats, rinsed

80g rolled oats, rye flakes, spelt flakes or a mix

1 tbsp raw cacao powder

1-2 tbsp coconut oil, melted

Method

Preheat the oven to 180°C/350°F/Gas 4 and line a baking tray with parchment paper. For the toasted ingredients, mix the buckwheat, the other grains of your choice and the cacao powder together in a bowl. Pour the mixture onto the prepared baking tray and drizzle with the melted coconut oil. Mix to combine, then spread out and bake in the oven for about 15-20 minutes, stirring occasionally. Keep an eye on it to prevent it burning.

Meanwhile, mix all the 'raw' ingredients in a large bowl. Remove the toasted mixture from the oven, leave to cool, then combine with the 'raw' ingredients. Store in an airtight jar for up to four weeks.

BLACKCURRANT AND VANILLA CHIA 'JAM'

Serves 1-2

Ingredients

1 tbsp chia seeds

½ tsp vanilla powder

50g fresh blackcurrants (or thawed if frozen)

Method

To make a chia gel, mix the chia seeds and 50ml water together in a bowl, then leave to stand for 5-10 minutes, stirring occasionally until the mixture thickens. Add the vanilla and blackcurrants to the chia gel and mix with a fork until it is a jam-like consistency. Store in the fridge, in an airtight jar, for 1-2 days.

THREE-GRAIN, GREENS + ZA'ATAR

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Three grains, green and za'atar
 

Makes 1 bowl

Ingredients

2 chia 'eggs' (requires 4tbsp chia seeds)

½ tbsp sesame oil

1 small shallot, chopped

1 tsp za'atar

Handful spinach, washed

1½ tbsp rolled oats

¾ tbsp spelt flakes

Pinch salt

For the toppings:

½ tbsp sesame oil

150g broccoli, cut into large chunks

½ tbsp raw apple cider vinegar

¼ large, ripe avocado, peeled, pitted and cut into slices

Handful flat-leaf parsley, chopped

Method

First prepare the chia 'eggs'. Mix 2 tbsp chia seeds and 6 tbsp water together in a small bowl to make each egg. Leave to stand for 10-15 minutes until it is a thick, egg-like consistency.

Next, heat the sesame oil over a medium-high heat in a small saucepan, add the shallot and za'atar and fry for 2-3 minutes until soft. Add the spinach and sauté lightly until it's wilted, then reduce the heat and add the oats, spelt, rye and 200ml water. Cook for about 5 minutes, stirring occasionally until the grains have softened. Finally, add the chia 'eggs' and continue cooking for a further 3-4 minutes until they have dissolved. Add a pinch of salt to taste, then remove the porridge from the heat, cover and keep warm while you prepare the toppings.

Blanch the broccoli quickly in boiling water, then rinse with cold water. Season with sesame oil, salt and vinegar. Pour the porridge into a bowl and top with broccoli, avocado slices and parsley.

APPLE MULTIGRAIN BIRCHER

Makes 1 bowl

Ingredients

1 large, fresh apple, cored and grated

1 ½ tbsp rolled oats

1 tbsp spelt flakes

1 tbsp rye flakes

1 tbsp chia seeds

1 tbsp dried sour cherries or cranberries

½ tsp ground cinnamon

150ml oat milk

100ml nut 'rawgurt' (see recipe above) or unsweetened soy yogurt

For the toppings:

3 tbsp blackcurrant + vanilla chia 'jam' (see recipe above)

1 tbsp fresh raspberries

1 tbsp fresh cloudberries or cranberries

1 tsp crushed almonds

1 tsp dried flower sprinkle, optional

Method

The night before, place the apple in an airtight jar or container. Mix the grains, chia seeds, sour cherries and cinnamon together in a bowl, then add the mixture to the apple.

Mix the oat milk and nut 'rawgurt' together in a small bowl, then pour into the jar and mix well. Cover and chill overnight in the fridge.

In the morning, stir and pour the bircher muesli into a serving bowl.

Top with the 'jam', fresh berries, almonds and a sprinkle of dried flowers, if using.

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