BAKED PEAR AND WARMED RASPBERRY OATS

INGREDIENTS:

Porridge:

• 1/2 cup of Rolled Oats

• 1/4 cup of Rolled Quinoa Flakes

• 1/2 cup of milk of choice (I used soy)

• 1/2 cup of water

• 1 tsp of honey or maple syrup

• 1 Tbsp of Flaxseed meal or chia seeds

Baked pear:

• 1 brown pear

• 1 Tbsp sugar free maple syrup

• 1 tsp vanilla essence

• 1 tsp cinnamon (dusted on pear and mixture)

1 Tbsp water

Other toppings

• 1/2 cup of frozen raspberries, heated

• 1 small handful of walnuts

• 2 Tbsp of vanilla yogurt

• 1 Tbsp of pumpkin seeds

*Optional add in*

• 1 scoop (30g) of vanilla protein powder

METHOD:

These can be cooking in a microwave or in the stove.

For stove cooked oats:

1. Place oats, quinoa milk and water into a sauce pan and cook on low-medium heat for a few minutes stirring occasionally

2. Add flaxseed meal, honey to mixture and cook for a further minute or until oats are at desired consistency *Optional* add a scoop of vanilla protein powder with a splash of milk, stir

Baked Pear

Preheat oven to 180 degrees c

1. Cut pear in half

2. Combine sugar free maple syrup, vanilla essence, cinnamon and water

3. pour mixture on pear slices and sprinkle some extra cinnamon on top

4. Cook with the skin side facing down on baking paper

5. Cook for 20 minutes (or until soft at 180 degrees

6. Warm raspberries in microwave or on stove

7. Place nuts, seeds, yogurt, pear and raspberries on porridge and enjoy

HEALTH INFORMATION/FACTS

Raspberries are rich in vitamin C antioxidants and low in sugar. Pears are full of fibre and are seasonal in winter. Both are great warm additions to add to your oats.

It is recommended that we include 48g of whole grains a day, however only 27% of Australians are meeting this recommendation.
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Whole grains are extremely nutrient dense, containing more than 26 nutrients and phytonutrients some of which include vitamins and minerals: iron, zinc, magnesium, the B group vitamins as well as the macronutrients protein and carbohydrates.
They are full of fibre and as they are low GI they will provide you a stable, steady release of energy throughout the day and keep you fuller for longer.
Whole grains have also been found to protect a person from cardiovascular disease, colon cancer and diabetes.

Enjoy :)