Superfood - March-April 2017

28 SUPERFOOD

PORRIDGE

Pear & Liquorice Bircher

BOOK DETAILS

Recipes from

Porridge: Oats +

Grains + Seeds

+ Rice by Anni

Kravi, published

by Quadrille

in 2017, ISBN

9781849499033,

£12.99 RRP

INGREDIENTS

• 1 large, fresh pear, washed and cored


• 35g (scant ½ cup) rolled oats


• 1 tbsp chia seeds


• ⅓ tsp liquorice root powder


• 200ml (scant 1 cup) vanilla hemp milk

VANILLA HEMP MILK

• 100g (1 cup) shelled hemp seeds


• 3 dates, pitted


• 1 tsp vanilla powder


• 900ml (3¾ cups) water

TOPPINGS

• 1 dried fi g, roughly chopped


• 1 tbsp fresh blueberries


• 1 tbsp fresh raspberries


• 1 tbsp fresh sea buckthorn berries or cranberries


• 1 tsp black tahini


• few slices large, fresh pear, washed and cored

MAKES: 1 BOWL

1. The night before, chop the pear into small
   pieces and put in a glass jar. Mix the oats, chia
   seeds and liquorice powder together in a bowl,
   then add to the pear and mix well.


2. To make the vanilla hemp milk, blend all the
   ingredients together in a high-speed blender
   together with the water.


3. Add the vanilla hemp milk and mix well.
   Cover and chill overnight in the fridge. In the
   morning, pour the muesli into a bowl and top
   with the fi g, berries, a spoonful of tahini and a
   few pear slices.

PER BOWL (NOT INCLUDING TOPPINGS) 500kcals,

14.3g protein, 17.1g fat, (2.1g saturates), 71.6g carbs,

17g fi bre, 32.6g sugar, <0.1g sodium

QUICK TIP

If you make hemp milk in advance, pour into

a sterilised airtight glass jar and cover with a

lid. You can store in the fridge for 2–3 days.

SF9_P26-28 Porridge SHSD.indd 28 27/01/2017 17:03