Serves 1

4 cardamom pods

70g porridge oats

200ml coconut milk

1 teaspoon rosewater or 4 drops edible rose essential oil

2 tablespoons crushed pistachio nuts

honey or agave nectar (syrup), to serve (optional)

crystallized rose petals, to decorate (optional)

Crush the cardamom pods with the back of a spoon and place in a saucepan along with the oats and coconut milk. Simmer for about 8 minutes, stirring, until the oats are nicely cooked. You can also add a little water at this point for a slightly thinner texture. Stir in the rosewater or essential oil, and mix well. Place in a serving bowl and top with the crushed pistachios, a drizzle of honey or agave nectar, if using, and crystallized rose petals, if you want to go the extra mile!

STAR INGREDIENT: Oats are awesome for naturally lowering cholesterol, as they’re rich in a soluble fibre called beta glucan, which binds to cholesterol and carries it out of the body via the gut.  Oats also provide sustained energy, and are packed with B vitamins.

GOOD FOR: Skin health, high cholesterol, digestive health

The Medicinal Chef: Healthy Every Day by Dale Pinnock (Quadrille, £18.99)

Photography: Martin Poole