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Steel-Cut Oat Power Porridge With Goji and Cranberries

Happy New Year Everyone! Hope you all had a wonderful New Year celebration.

For my first post I thought I’d cover something I’m very passionate about — Breakfast. Up until about 5 to 6 years ago I used to skip breakfast. I felt like I had no time for breakfast and I’d rather sleep in for a few more minutes rather than getting up to get myself some breakfast. My breakfast was usually a cup of coffee at work and I did this for probably about 7 years on and off until one morning, I woke up with a really sharp pain in my stomach. It was so bad I really thought I was going to die. I went to visit the doctor as soon as the pain dissipated and later was diagnosed with chronic gastritis and prescribed with some medication. I was also told to not skip a breakfast in the morning as it can result in an excessive burden on the gastrointestinal tract and cause gastritis, indigestion and other gastric diseases. Best advice I have ever received. Since then, I always make sure I have breakfast, no matter how busy I am in the morning.

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Did you know that 65% of Australian adults skip breakfast, with 41% skipping at least twice a week? At least that was the result of a recent study, which also revealed that almost one million Australian adults skip breakfast because they are dieting or watching their weight. And that’s not the end of the bad news: As many as a third of Australians would rather start their day tweeting or facebooking instead of eating breakfast.[1]

Seriously?

I don’t know when it became trendy to skip breakfast. I personally think that having breakfast is a really important part of my health and so I started to do some research into this topic. I’m very pleased with what I have found thought none of them were a surprise to me: Those who consumed breakfast had a healthier lifestyle, generally speaking, than others who don’t. Having regular breakfasts also helps people lose weight – and keep it off.[2] [3]

So I want to share a really good wholesome and healthy breakfast which I hope will make you want to invest the time making and eating it. Like a bowl of creamy steel cut oats porridge.

Steelcut oats power porridge

Yes! I can have this everyday.

Warm, creamy and comforting. It is also nutritious and full of antioxidants, fibre, vitamins and minerals. You will love this.

Steel-cut oat is the second most unprocessed form of oats. They are whole oat groats which have been chopped into pieces.  Steel-cut oats take longer to cook than instant, ground, or rolled oats, but I think they have more flavour than rolled oats. They’re nuttier and they are chewier. They take about 20–30 minutes to cook but you can pre-cook and then soak them the night before to make an almost instant porridge the next morning (check out Step 7 in the recipe instruction).

Steel Cut Oat Power Porridge With Goji and Cranberries
 
Thick and creamy bowl of nutrients, antioxidant and happiness
Author:
Recipe type: Gluten-free, sugar-free, vegan
Serves: 4
Ingredients
Power Porridge
  • 1 cup of gluten-free steel cut oats
  • 3 cup of water
  • 1 cup of your favourite nut milk (I use a mixture of almond and macadamia milk)
  • 2 Medjool dates, pit removed, roughly chopped
  • 2 tablespoon of goji berries
  • 2 tablespoon of cranberries
  • 1 tablespoon of chia seeds
  • ½ tsp of ground cinnamon
Topping Mix (optional)
  • 2 tablespoon of goji berries (soaked in water for 5 minutes if they are hard)
  • 2 tablespoon of desiccated coconut
  • 2 tablespoon of nut and seed mix
Method
  1. Pour water and nut milk into a sauce pan and bring it to a boil over high heat.
  2. Add oats into the pan. Add a pinch of salt, and stir.
  3. Return the water to a boil. This should only take a few seconds. Keep an eye on the pan as it can sometimes foam up and spill out. Take the pan out of the heat when you notice that the water is about to boil over.
  4. Reduce heat to lowest setting and bring the oats to a gentle simmer. You should see steam coming off with a bubble or two every few seconds.
  5. Add the rest of the ingredients (dates, goji berries, cinnamon and chia seeds)
  6. Simmer for 20 to 30 minutes, stirring occasionally (every 5-10 minutes or so) and scraping the bottom of the pan.
  7. Cook until the oats are tender and creamy. Longer cooking makes thicker oatmeal. Option: If you want to soak your oats, this is the time to do it. Take of the heat, cover the pot and let it sit overnight, 8-12 hours. To serve soaked oats, just stir the oatmeal to recombine the oats with any residual liquid and heat over medium for 1-2 minute until the oatmeal is heated through.
  8. Serve immediately with a few tablespoon of the topping mix.
Notes
Vegan, gluten-free, oil-free, soy-free, grain-free

You can also let the oats cool and then store them in an airtight container in the fridge for up to a week. The oats will thicken in the fridge but you can just stir some nut milk or water into them to loosen them when reheating.

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Cheers to the New Year and a good wholesome breakfast!

Keren

References:

[1] ABCMF Study, 2013, Galaxy Research. A representative sample of 1001 Australians aged 18-64 years. Conducted October 2013.

[2] International Journal of Food Sciences and Nutrition, 1998, Vol. 49, No. 5 : Pages 397-40 – Breakfast and mental health Andrew P. Smith

[3] 2002 North American Association for the Study of Obesity (NAASO) – Long-Term Weight Loss and Breakfast in Subjects in the National Weight Control Registry.

11 replies
  1. Maureen | Orgasmic Chef
    Maureen | Orgasmic Chef says:

    We’ve had a health scare at our place today so we’ll be eating a lot more porridge for breakfast instead of a glass of water and a cup of coffee. Gosh this porridge looks delicious!

  2. The Vegan 8
    The Vegan 8 says:

    This oatmeal sounds really divine! I have never skipped breakfast, in fact, it is my favorite time to eat I think. I mean, I love to eat all day long, haha, but I am always starving in the mornings so I couldn’t skip if I tried! I actually always have oatmeal or toast with almond butter on it. So good!

  3. Keren
    Keren says:

    Aww, thanks for your lovely comments. Your such a genius. Steelcut oats and almond butter! That’s next on my list.

  4. Keren
    Keren says:

    I now think coffee is the worst thing you could have in the morning. I would never touch it before I had something to eat. I also try to avoid packaged cereals as they are high in sugar, porridge is so comforting and filling, it keeps me going until lunch time!

Trackbacks & Pingbacks

  1. […] How do you like your oats? Maybe you enjoy other oaty treats like our Anzac biscuit, Oat Bread, or our Steel Cut Oat Power Porridge. […]

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