As the weather starts to get colder, it's common for colds and flu to do the rounds. There are several things you can do to stay well and build up your immune system naturally. If you currently have a cold, take a look at how to beat colds naturally.

The first thing to ensure is that you are eating a nutrient-dense diet that gives you stable blood sugar levels and promotes vitality and health. This recipe is great as a warm, nourishing, nutrient dense option for cooler winter mornings.

It also uses buckwheat which despite its name, doesn’t actually contain any wheat. It’s a relative of rhubarb and contains fibre, protein and B Vitamins. Soaking buckwheat helps our body absorb its key nutrients and helps break down the anti-nutrients that coat the outer grain.

Buckwheat is a slightly nutty, whole grain that's great for slow energy release that does not spike blood sugar levels like refined grains.

Make a big batch to reheat over the week. The flavours get more delicious as you go. Enjoy this porridge straight away or pop into a glass jar to take to work, school or breakfast on the run.

This Warming Buckwheat Porridge recipe is topped with poached pear but any seasonal poached or stewed fruit will go beautifully with this.

Warming Buckwheat Porridge with Seasonal Fruit

Serves 4 | GF, DF

Ingredients

Porridge

• 1 C organic buckwheat groats
• 2 Tbsp organic almonds, roughly chopped
• 2 tsp organic cinnamon powder
• 1 tsp ground allspice or ginger
• ½ tsp nutmeg
• 3 C milk of choice
• Almond, cashew, coconut, oat all work with this recipe
• 1 tbsp organic chia seeds
• Optional: 1 Tbsp rice malt syrup, honey or maple syrup

Poached pear

• 2 ripe pears
• 1 C water
• 1 Tbsp coconut sugar
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• ¼ tsp ground cloves
• 4 whole star anise
• 2 cinnamon sticks
• A pinch of salt

Directions

Porridge

1. Soak your buckwheat overnight. In the morning drain and rinse well.
2. In a small saucepan heat the nut milk, buckwheat groats, cinnamon, chia seeds and natural sweetener if using any.
3. Simmer on a low heat until the buckwheat has softened (you are looking for a texture of cooked brown rice), this might take about 15 - 20 minutes.
4. Once cooked, transfer to a bowl and top with mixed seeds, coconut yoghurt, toasted coconut and/or poached fruit, like the pears below.

Poached pears

1. While the buckwheat groats are cooking, prepare your poached pears.
2. Holding the pears by the stalks, gently peel off all of the skin with a vegetable peeler.
3. Place the pears in a pan and pour in the water.
4. Add all of the spices, salt and coconut sugar and bring the water to a gentle simmer.
5. Cover with a lid and gently simmer for about 10 - 15 minutes, turning the pears every couple of minutes, until a knife easily passes through the pear.
6. Store in a glass jar with the syrup until using. Decorate with the cinnamon and star anise.