Oats are a healthy, hearty whole grain that provides satiety, making this the perfect breakfast food. These grains are an excellent source of non-meat protein. Rich in soluble fiber, oatmeal and oat bran are beneficial for lowering cholesterol, controlling blood pressure, regulating bowel function and controlling weight. As an ideal low-glycemic food, your body digests this slower, controlling blood sugar levels. Steel-cut oats are less processed than the traditional rolled oats. The inner portion of the oat kernel is merely cut into 2-3 pieces (with steel blades). There are also plenty of more substantial whole grains to use, like quinoa, millet, wheat berries, and amaranth. Preparing this in the morning is much easier if you cook a big batch of grains on the weekend. Then on during the week, all you need to do is heat up the grains and milk, and just add the toppings.
PREPARE IN ADVANCE (makes 4 portions)
Steel-cut oats – 1 cups oats to 4 cups water
Bring to a boil, then simmer on low for 20-25 minutes, stirring occasionally.
1 1/2 cups quinoa
3 cups water
Rinse the quinoa and drain with a fine mesh strainer. In a saucepan, on a medium-high heat, gently dry and toast the grains for a 1-2 minutes, stirring continuously. Add the water and bring to a boil. Cover and simmer for 15 minutes. If it seems like it’s too soggy and moist, take the lid off and cook for a further 2 minutes. Remove saucepan from heat, fluff with a fork, and let it cool, uncovered. Refrigerate in an airtight container.
IN THE MORNING
1 cup cooked grains
1 cup cashew milk
Maple syrup, to sweeten
Substantial toppings like, nuts, seeds, fruit, spices, and even sweet potato (pictured).
In a small saucepan, on a low heat, warm up the cooked grains, nut milk, and any toppings you would like heated up as well like apple, pear or sweet potato. Add more milk, if necessary
Then load up your porridge with lots of nutritious toppings.
See also CONGEE (savory rice porridge)