I love porridge at any time of year, although it is much better suited on a cold winters morning. This porridge is a little more complex, as instead of being made with just oats, it contains nutritious quinoa, coconut milk and a fruit high in fibre, pears. Although I love a good standard bowl of oats, it is nice to mix things up and add variety to your diet. And this dish offers a lot more nutrients than a standard bowl oats.
Quinoa – pronounced “keen-wa”, is a grain rich in fibre and high in protein for a carb, providing approximately 8 grams per cup. It’s one of the few plant-based foods that is a complete protein, meaning it has all 9 essential amino acids. It is also a great source of vitamins and minerals.
Oats – oats are similar in vitamins and minerals to quinoa, but also are a good source of zinc, folate and antioxidants. They are also rich in soluble fibre, which is great for gut health, providing a feeling of fullness and more.
Coconut milk – the unsweetened option from a carton, is low calories, fat and sugar, unlike coconut milk from a can which you’d want to avoid for this dish (and most of the time). You can use any type of milk instead of this, the choice is yours.
Pears – the perfect high fibre fruit to top off this dish. Also rich in antioxidants, vitamins and minerals.
Serving size: Serves 2
Prep time: 10 minutes – includes oven heating time
Cooking time: 20 minutes
- 1 cup quinoa
- 1 cup oats
- 2 cups coconut milk (or other milk type of your choice)
- 1/2 – 1 cup water (add as needed)
- 1/2 tsp cinnamon
- tiny pinch of salt
- 1 tsp brown sugar (optional)
- 1 pear
- 1 Tbsp maple syrup
- Coconut flakes and walnuts (or pecans) to top
Step 1: Turn oven to 180 degrees C. While heating slice pear lengthways into 6 to 8 slices, excluding the core. Place in an ovenproof dish and drizzle over the syrup. Swish them around until lightly coated. Bake for 15-20 minutes or until soft. You can skip the maple syrup for a lower sugar option- but I have a sweet tooth.
Step 2: While pears are baking, add the quinoa and oats to a pot and pour in the coconut milk. Once simmering and the liquid reduces, add the water a bit at a time as needed. You can use extra milk if you don’t want to use water.
Step 3: Add cinnamon, salt and sugar (if using) and keep stirring.
Step 4: Once porridge and pears are done, add porridge to bowl, top with baked pears, coconut and nuts.
Tip: Poach your pears in water or bake with no syrup for a lower sugar option. This dish works well with just oats if you don’t like or have any quinoa, and works with any type of milk – plant based or cows milk depending on your preference. If you don’t have walnuts, add pecans instead or stir in some chia seed for some extra omega 3.