Vanilla oat & chia porridge with stewed fruit: cook oats in a milk of your choice (we used cashew milk) and add a big spoon of vanilla paste for natural sweetness. You could also soak them overnight but cooking breaks oats down further to remove any phytic acid - in much the same way as we activate or sprout grains and nuts. Leave to cool whist you soak chia seeds in the same milk and vanilla, you may also want to add ground cinnamon and/or ground ginger for taste. Once the chia seeds have absorbed the liquid you can combine both together and either eat or set aside in the fridge for breakfast the next day. I have not put exact amounts as you may want some for a few days - it will keep in the fridge for three.
On to the fruit: We used blueberries and I simply slow cooked them in a saucepan after rinsing them thoroughly (remember how much our fruit is sprayed!) and add the zest of a lemon and dash of honey. Once jammy they are ready and you can add to your porridge - great at this time of year, in the Autumn you might want to add stewed apples, pears or blackberries. You could of course add raw fruits of your choice but for the purpose of this workshop we were looking at ways in which to calm the body and mind and eating slowly cooked foods is one of the ways to achieve this, leaving the digestive system very little to do.
So far we have carbs, protein, vitamins, minerals, natural sugars - let's now add some more fats and fibre to offset the fructose, keeping blood sugar stable, with a simple granola that does not even require any cooking! In a bowl put puffed quinoa and/or puffed amaranth and stir through vanilla paste, dried berries, coconut chips, fresh pistachios, pumpkin and sunflower seeds. Add to a kilner jar to keep fresh for a week or so. You could add linseed if you know you need more fibre - remember we are all different.