This immune boosting breakfast provides the fibre beta glucan, believed to enhance the body’s resistance to viral and bacterial pathogens. Elderberries are packed with antioxidants and used therapeutically to relieve sinus pain and flu type symptoms. Pumpkin seeds are an important source of dietary zinc, an immune-enhancing mineral that has been found to shorten the duration of the common cold.
Ingredients
Porridge
60 grams steel cut oats soaked in 200ml water overnight
100 ml unsweetened oat milk
100-200ml water depending on desired porridge consistency
1/2 tsp ground cinnamon
Syrup
140 grams dried elderberries*
800 ml cold water
2 star anise
5 whole cloves
1 cinnamon stick
4 cardamom pods
2 tbsp maple syrup
30 grams pumpkin seeds
Instructions
Place the dried elderberries in cold water to rehydrate overnight.
The next day put the berries in a saucepan with the other syrup ingredients (apart from the maple syrup). Bring to a boil then simmer for 30 minutes. Remove the pan from the heat, crush the berries with the back of a spoon to extract any remaining flesh.
Sieve the mixture into a sterilised jar. The syrup can be stored in the fridge for up to 2 months.
Soak the oats overnight in water. In the morning put the oats in a pan and add 100ml of oat milk and the 200ml of water. Heat gently, stirring until the oats are cooked through. You may want to adjust the amount of milk/water depending on how thick you like your porridge.
To serve, pour the porridge into a warmed bowl, swirl on the elderberry syrup and top with pumpkin seeds. Add a handful of fresh berries to boost the antioxidant load.
Porridge not your thing? Dilute the syrup in warm water for a soothing drink.
Notes
*Elderberries are in season from August-October in the UK. Frozen or fresh can be used (reduce water quantities), alternatively dried elderberries can be purchased from specialist food shops or online.
CNM recommends the use of organic produce.
All the recipes on these Diploma Courses are based around organic, wholefoods and without any processed elements. If you want to learn more about becoming a Natural Chef come along to our next Open Evening. Click here for our next Open Evening.
Photography by Juliet Klottrup
By Chef and Nutritional Therapist Francesca Klottrup, who lectures on the CNM Natural Chef and Vegan Natural Chef Diploma training.
Are you interested in healthy cooking? Do you want to make a career out of something you love?
To find out more about becoming a CNM Natural Chef, book your place at our next free-to-attend Open Evening.
