A really colourful and delicious recipe for breakfast, lunch or even dessert. The sweetness of the mangoes are a great counterfoil to the tart blackcurrants. Not usually on ‘superfoods’ lists, blackcurrants are unsung nutritional heros with more antioxidant power than blueberries. Use canned ones in juice, frozen or fresh if you can get them. It works really well with overripe mangoes, if not add some extra fruit juice. There needs to be about twice the volume of liquid to oats. Make the night before if you are organised or in the morning to have at lunchtime.

材料 (guidelines, add whichever seeds and dried fruit you have available). Makes a large filling bowl or 2 desserts

150ml in volume (5 液量オンス, 50グラム, half a cup) オート麦の

a handfull of sultanas

a tablespoon and a half of sunflower seeds

a tablespoon and a half of pumpkin seeds

the juice and pulp of half a large (or one small) very ripe mango

150g of blackurrants in juice (weight includes juice)

To serve:-

2 tablespoons of chia seeds (任意の)

a scoop of coconut milk yoghurt (任意の)

クルミの一握り (任意の)

a drizzle of maple syrup (任意の)

方法

Mix the oats with the pumpkin and sunflower seeds and the sultanas in a large lidded container

Top with all the fruit and fruit juice, cover and leave in the fridge overnight of for a couple of hours

Mix before serving and turning out into a bowl. Serve topped with chia seeds, walnuts, coconut milk yoghurt and a drizzle of maple syrup if desired