Pears are high in fiber and antioxidants. Just one pear has about half of your daily need of flavonols. Flavonols are plant pigments that protect the cells from oxygen damage, prevent excess inflammation, and help protect blood vessels from leakage or breakage. You can read more about the anti-inflammatory, antioxidant, and anti-cancer properties of pears here.
1/2 cup cooked quinoa [1 grain, 1 protein]
3/4 cup milk (dairy or non-dairy)
3 tbsp egg whites, or 1 egg [1 protein]
1/4 tsp vanilla
1/4 tsp ground ginger
1-2 tsp sugar
1/2 pear [1 fruit]
2 tbsp coconut shreds [1 fat]
4 walnut halves, chopped [1 fat]
>>Bring the milk to a boil. Add the cooked quinoa and lower heat to a simmer. Add the ginger, vanilla, and sugar. Let everything cook, uncovered, for about 20 minutes or until most of the milk has been absorbed. Add the pears, walnuts, and egg whites. Let it thicken, and then top with coconut shreds.