Millet Porridge with Cranberries and Quince

What is quince and why should we eat it for our #goodgut?


At first glance, quince may be mistaken for a pear; but unlike pears which are best eaten raw, quinces are best eaten cooked and hard. Even when ripe, raw quinces are sour and their flesh is tough. This unique fruit is native to many different regions in Asia and the Mediterranean. Quinces are an ancient fruit that have been historically used in folk medicine to help treat morning sickness, hay fever, stomach ulcers and many other conditions. Note: this is anecdotal and there is no scientific evidence to suggest these uses. One thing that is for certain is that quinces offer a variety of essential nutrients for very few calories per one serving.


Quinces are a very nutritious fruit option and It is unlikely that you will find quinces in the supermarket; instead, seek them out at your local farmers market from around the end of October when the quince season begins. A single quince contains 52 calories, vitamin C, copper, potassium, and fiber. Vitamin C in quinces may help to boost your immunity by encouraging white cell production, which helps to prevent free radicals and other harmful molecules. The fiber in quinces may help to feed our #goodgut bacterias which help to maintain a healthy gut microbiome by preventing bad bacteria overgrowth within our guts. One quince contains 1.75 grams of fiber. In addition, fiber is necessary to aid in reducing risk for certain diseases and is especially important for the health of the digestive system and for lowering cholesterol. While this fruit does not contain any high amounts of a singular vitamin, it does offer a variety of essential vitamins and minerals needed for optimal health.


In case you thought quinces aren’t a good eat, they are a good source of antioxidants; antioxidants are key to maintaining #goodgut health. Antioxidants help with lowering inflammation as well as help prevent free radical damage. In newer studies, quince extract has been found to help protect gut tissue from damage caused by Irritable Bowel Disease (IBD). In other research studies quince has been found to help prevent stomach ulcers due to its plant compounds inhibiting the growth of H.Pylori. Consider this #goodgut married to health recipe as a great breakfast option!


Ways to eat it

  • Cooked and put on oatmeal

  • Made into jams, pastes, or fruit tarts and pies

Recipe: Millet Porridge with Cranberries and Quince













Ingredients (Makes 4 Servings):

  • 1 cup millet

  • 2 cups plant based milk

  • 1 quince

  • 1 cup cranberries

  • 2 small apples

  • 1/2 cup water

  • 1/2 tsp cinnamon

  • 1-2 tsp coconut flakes

  • 1/2 cup pomegranate seeds

  • 2 dates

Directions:

  1. Cook the millet together with the plant based milk for about 15 minutes on low heat.

  2. Cut the apples and the quince into small pieces and put them in a small pot together with the cranberries. Add the water and the dates, then cook for 10 minutes.

  3. In a bowl, add the cooked millet, pour the sauce made with the cranberry-pear-quince, and top it off with cinnamon, coconut flakes, and pomegranate seeds.

Heal with each meal!

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References

Hill, A. (2019, October 1). 8 Emerging Health Benefits of Quince (And How to Eat It). Healthline.

https://www.healthline.com/nutrition/what-is-quince-fruit.

Link, R. (2019, September 18). What Is Quince Fruit? Top 6 Benefits + How to Eat It. Dr. Axe.

https://draxe.com/nutrition/quince-fruit/.

Raman, R. (2020, February 18). 7 Impressive Ways Vitamin C Benefits Your Body. Healthline.

https://www.healthline.com/nutrition/vitamin-c-benefits#6.-Boosts-immunity-.

Raman, R. (2017, September 9). What Does Potassium Do for Your Body? A Detailed Review.

Healthline. https://www.healthline.com/nutrition/what-does-potassium-do#TOC_TITLE_HDR_6.

Sina. (2018, May 22). Millet Porridge with Cranberries and Quince Fruit. Vegan Heaven.

https://veganheaven.org/recipe/millet-porridge-with-cranberries-and-quince-fruit/.

York Morris, S. (2016, December 19). Copper: Why This Heavy Metal Is Good for You.

Healthline. https://www.healthline.com/health/heavy-metal-good-for-you-copper#copper-deficiency.

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