Ingredients

  • 6 conference pears, peeled, cored and chopped
  • Zest and juice of 1 lime
  • 1 tsp ground cardamom (lightly crack pods, and grind the seeds)
  • 1 tbsp agave nectar

For the topping

  • 3 tbsp walnuts, 1 tbsp roughly chopped
  • 5 tbsp rolled oats
  • 1 tbsp sunflower seeds
  • 2 tbsp coconut oil, melted
  • 1 tbsp agave nectar
  • Pinch of salt
  • 2 tbsp coconut flakes, toasted

Method

  1. 1

    Preheat the oven to 180°C/350°F/gas 4.

  2. 2

    Make the pear mix. Place the pears, zest and juice of the lime, cardamom and agave nectar in a saucepan and bring to a medium-low heat. Stir occasionally for about 6-8 minutes to soften the pears. They should still retain some bite.

  3. 3

    Make the topping. Whizz 2 tbsp of walnuts in a food processor (or alternatively, use a pestle and mortar) to grind. Mix together with the chopped walnuts, oats, sunflower seeds, coconut oil, agave and salt.

  4. 4

    Place the pear mix in a ceramic ovenproof dish, followed by the topping. Place on a baking tray for 20-25 minutes, until warmed through and light golden brown on top. Finish off with toasted coconut flakes. Serve with low-fat crème fraiche.

Nutritional Details

Each serving provides
  • Energy 1712kj 409kcal 20%
  • Fat 20.0g 29%
  • Saturates 9.4g 47%
  • Sugars 33.0g 37%
  • Salt 0.3g 5%

% of the Reference Intakes

Typical values per 100g: Energy 595kj/142kcal

Each serving provides

16.7g carbohydrate 2.8g fibre 1.8g protein

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