Beauty & the feast

These tasty recipes by health advocate Carla Oates are bursting with nutrients to help get you in tip-top shape, inside and out

Quinoa, spiced apple and pecan bircher

* 65g quinoa, rinsed * 150ml water * 1tsp ground cinnamon

* ½tsp ground nutmeg * a pinch of ground cloves

* 1 tart green Granny Smith apple, peeled, cored and coarsely grated

* 125g natural or coconut yogurt (or coconut kefir), plus extra to serve * ½ orange, juiced * 60g pecans, coarsely chopped, plus extra to serve (optional) * 2 medjool dates, pitted and coarsely chopped

* 1tbsp raw honey, warmed up, plus extra to serve (optional) *raspberries, to serve

Serves 2

Place the quinoa, water, cinnamon, nutmeg and cloves in a small saucepan and bring to the boil. Decrease the heat to low and gently simmer for 10 minutes, or until most of the water has been absorbed.

Cover and remove from the heat to finish cooking for another 5 minutes, or until tails have sprouted and all of the water has been absorbed. Transfer to a medium bowl and set aside to cool slightly. Alternatively, use 200g of pre-cooked quinoa.

Add the apple, yogurt (or kefir), orange juice, pecans, dates and honey and stir to combine. Transfer to an airtight container and refrigerate overnight.

To serve, top with the additional yogurt and raspberries, plus the extra pecans and an extra drizzle of honey, if desired.