Warm Cinnamon Apple, Berries and Nuts

This breakfast is a great cleanser and provides food for your gut microbiota. Berries contain anthocyanin, a colourful flavonoid antioxidant and apples contain both soluble and insoluble fibre. Whilst the nuts contain anti-inflammatory oils, minerals and protein.

All so important during the perimenopause and menopause . 

I like to add some yoghurt or kefir to this dish at breakfast, and perhaps sprinkle over some wholegrains such as whole rolled oats. 

1 large apple (about 180g)
1 large handful of berries – can be fresh or frozen (100g)
3 brazil nuts (10g)
8 almonds (about 10g)
5 walnuts halves (8g)

Optional –
1 tsp fresh grated ginger
or 1⁄2 - 1 tsp cinnamon powder
Yoghurt or kefir
Whole Rolled Oats 

Wash and core the apple, then grate it into a small saucepan (no need to peel your apple).
Add 60 mls water, and 1⁄2 teaspoon of cinnamon powder or grate in 1 teaspoon fresh ginger.
Turn on the heat and bring to the boil, give everything a good stir, then turn down the heat to very low and pop a lid on.
Cook slowly for about 15minutes, stirring occasionally, until the apple is soft and pulpy.
Take off the heat.
Add the berries and stir through.
If eating straight away tip into your breakfast bowl and scatter over the nuts. Perhaps dollop some yoghurt over the top and sprinkle in some whole rolled oats. 

*Consider making a large amount to last you several days or the whole week.