The frosty cold of winter can make it tough to get out of bed. Preparing something warm, hearty and nourishing for breakfast can help chase away the chill. Old fashioned porridge is an excellent and delicious choice for every family member.

 

    Traditional porridge from Scotland and Ireland is made with rolled oats or steel cut oats. In Oriental countries rice porridge is common and in some African countries corn or millet is used. While these different cultures use different grains they all use similar preparation techniques that produce easily digestible, vitamin-rich dishes. No matter what grain you choose you will need to follow a few simple steps to make sure your own porridge is just as nourishing.

Going with the Grain

 

    Whole grains are indeed healthy containing a wide range of vitamins and trace minerals to benefit our bodies. There is a catch, however, because these nutrients are tied up as part of the whole grain package guarded by phytic acid in the outer bran layer until the time comes to sprout and make another plant. This phytic acid in untreated whole grains becomes a kind of "anti-nutrient" blocking your body's absorption of these nutrients and causing irritation to the digestive tract. Long term consumption of untreated whole grains may lead to mineral deficiencies, irritable bowel and many other problems. This is easily overcome with a simple pre-soak with helpful enzymes and water. In addition to increasing the vitamin and mineral availability this soaking helps to break down the gluten and other proteins within the grain. With gluten sensitivity becoming all the more common it is easy to understand the importance of properly preparing our whole grains.

 

   
From Oats to Flakes

 

    If you are interested in making your own rolled oats it is very simple to do. Whole oat grains are called groats. Oat groats, like other grains and seeds, can be stored for great lengths of time without any loss of nutrition. This is thanks to that phytic acid I mentioned above. You can purchase whole oat groats from health food stores, through co-ops or in some large supermarket bulk bins.

 

    Flaker attachments are available for some of the larger electric mixers. You can also find hand flakers available online and at specialty stores. The oat groats go in the hopper at the top. They pass through the heavy steel rollers and come out the bottom in the familiar oatmeal shape. These are rolled oats, or old fashioned oats, and are now ready for making porridge.

 

    The recipe

1/2 cup rolled oats

1/2 cup warm water

1 Tblsp whey, yogurt, kefir or buttermilk

1/2 cup water or milk

1/4 tsp sea salt

optional added ingredients

 

    Combine the oats with the 1/2 cup of warm water and the tablespoon of whey in a small bowl. Cover the bowl with a plate or plastic wrap and leave out on the countertop overnight at least 7 hours or up to 24 hours.

 

    The next morning, in a small saucepan bring the additional water to a simmer along with the sea salt. Stir in the soaked oats, reduce the heat, cover and simmer for 5 minutes. Stir the oats occasionally to keep them from sticking to the pan. Remove from the heat and let stand a few more minutes. Pour into a bowl and top with any extras that you like. Suggestions include ground flax seeds, coconut oil, butter, or cream. Add a natural sweetener such as raw honey or maple syrup if you desire. Sprinkle with ground cinnamon, crispy nuts or freshly grated nutmeg for a hearty and delicious breakfast.

Baked Oatmeal

 

    One of the favorite recipes we prepare during the Healthy Eating 101 class is Baked Oatmeal. This recipe is delicious enough for dessert and nutritious enough for breakfast. Combine the hearty texture of oats with the flavor of spice cookies in a snack cake and you have this recipe.

 

    The recipe

2 cups rolled oats

1 cup buttermilk or kefir or whey

1/2 cup sucanat or rapadura

1 tsp baking powder

1/2 tsp baking soda

1 tsp sea salt

1/2 tsp each of ground ginger and ground nutmeg

4 Tblsp melted butter or coconut oil

1/2 cup milk

1 egg

1 tsp real vanilla

any optional ingredients

 

    Optional ingredients can include one small apple, chopped, 1/3 cup of raisins, 2 or 3 Tblsp chopped crispy walnuts or other nut, ground flaxseed. A festive combination is 1/3 cup dried cherries and 3 Tblsp chopped crispy hazelnuts. A half cup of pumpkin puree and 1/2 tsp real maple flavoring make a nice addition if you like.

 

    The night before or at least 7 hours before you plan to serve, combine the rolled oats and buttermilk or kefir, cover and let it sit out on the counter. Combine the dry ingredients (baking powder, baking soda, sea salt, ginger, nutmeg) in a small bowl, cover and set aside.

 

    The next morning preheat the oven to 375 degrees. Grease an 8" square baking pan. Stir the melted butter into the oat mixture. In a separate bowl combine the milk, egg and vanilla and then add that to the oat mixture along with the dry ingredients. Stir well until combined. Stir in any optional ingredients.

 

    Pour oat mixture into the prepared pan. Bake at 375 degrees for 25-30 minutes. Serve warm in squares or put in a bowl and top with fresh fruit and milk.

 

    You can find more recipes for delicious breakfasts in the Well Fed Family's Eating With the Seasons cookbook.