Jaffa bircher/porridge

Ingredients

2 tbsp oats

1 tbsp coconut

1 tbsp lsa (ground linseed, sunflower seeds and almond)

1 tbsp chia seeds

1 tsp honey

3 tsp cacao powder

½ an orange- best to use organic as you will use skin and all

Method

Roughly chop your orange, and blitz until mostly smooth (use skin and all) Add enough liquid to make 250ml. I have used almond milk. Put in your jar or container with the rest of your ingredients (you can blitz coconut if you don’t want it shredded) Shake or mix well. Leave overnight in the fridge and serve with some coconut yoghurt/greek yoghurt and mandarin segments

served cold with coconut yoghurt

More health-promoting phytonutrients (flavanones) are found in the peel and inner white pulp of the orange than in its liquid orange center. The herperidin molecule found in the white pulpy portion of the orange molecule has been arguably singled out as the most important flavanone in oranges. It has been shown to lower high blood pressure as well as cholesterol in animal studies and to have strong anti-inflammatory properties. Pectin and other fibers found in the white layer beneath the skin of the orange can also help curb appetite and suppress hunger for up to 4 hours! And contrary to common belief, this white pulpy portion is not bitter. Because this most nutritious part of the orange is removed when oranges are juiced, it is just one more reason to select whole oranges over juice. And leave some of the white inner peel on your oranges for some of those extra nutritional benefits!