Go Go Porridge Power!

​I remember as a child my nan making us porridge and all we wanted was to grab the CocoPops or Frosties.  Porridge was boring, who would want to eat that?? Or so I thought at the time.  What I didn’t realise at the time was how wise my nan was.  Oats are wonderful for children and adults alike!
 
Here are some reasons why! :

• Calming effect
• Improve digestion
• Packed with energy
• Balance blood sugar
• High in protein
• Packed with nutrients
• High in magnesium and iron
• Lowers cholesterol
• Heart healthy
• High in fiber
• Boosts the immune systems
• Helps balance Estrogen
• Aids good vision
• Aids weight management
• High in antioxidants

 
What’s not to like about oats?  They are a powerhouse!  Oh yes, the taste.  Well as an adult I really like the taste of oats but as a child not so much.  It’s all about what you add to the oats.
 
There are so many more ways now to use oats in a more interesting way:

• Oat muffins
• Oat breakfast bowls – packed with berries, nuts, seeds and other goodies
• Granola bars
• Oat biscuits/oatcakes
• Porridge bread

 
Porridge has changed, or rather what we do with porridge has changed. 



RECIPES

Overnight oat and chia breakfast pudding
 
​Ingredients

• 1/4 cup of rolled oats

• 1 Tbsp chia seeds

• 1 Tbsp linseeds
• 2/3 cup milk of your choice (I use coconut)

• 1 Tbsp dessciated coconut
• 1 tsp raw honey

• 1/4 tsp cinnamon
• 1/2 banana, mashed (optional)

Method

1. Toppings – fresh berries or diced fruit, dried berries or fruit, chopped nuts, seeds, nut butter, yoghurt, granola, shredded coconut, bee pollen, cacao nibs
2. Add all of the ingredients except the banana to a small container and mix well to combine. Leave in the refrigerator overnight to thicken.
3. In the morning, stir through the mashed banana, and top with your choice of toppings.
4. Makes one serve – increase amounts accordingly for additional servings

Porridge Bread
 
Ingredients

• 1 large tub of low fat natural yogurt (500 ml) (or goats yoghurt)
• 2 tubs of fine porridge oats (if using jumbo oats, mill them in a food processor or coffee grinder). Gluten Free Porridge oats can also be used for this recipe if required
• 2 tsp of bread soda
• ½ tsp salt
• 1 egg
• 1 tablespoon Fat Free Milk/milk alternative
• Wheat Bran, Oat Bran or Wheat Germ

Method

1. Place bread soda, salt and the yogurt in a mixing bowl.
2. Using the same yogurt tub measure 2 tubs of porridge oats and add to the bowl. Stir thoroughly. 
3. Add beaten egg and milk and stir to combine.
4. Place in a greased standard loaf tin (2lbs/900g - 18.5 x 11.5 x 9cm).
5. Sprinkle with oat bran, wheat germ or wheat bran.
6. Cook at 180°C for approx 50 mins (depending on your oven).
7. At the end of cooking time, remove the bread from the tin and cook for another 10 mins.
8. Leave to cool on wire tray.

 


Bircher muesli 
Ingredients
(Serves 1)

• 25g oats
• 1 tbsp chopped dried apricots or other dried fruit of your choice
• 6 tbsp apple juice
• 1 dessert apple, coarsely grated
• Splash of non dairy milk, to loosen
• Handful of almonds, roughly chopped
• Spoonful of coconut yoghurt, to top
• Honey/maple syrup, to top (optional)

 
 Method

1. Soak the oats and dried fruit in the apple juice overnight.
2. Put the apple in a bowl, along with a pinch of salt.
3. Add enough milk to bring to a loose porridgey consistency. Sprinkle with the nuts and add a dollop of yoghurt, plus a drizzle of honey if you have a sweet tooth. Serve immediately.

Bircher muesli: rabbit food or a superlative piece of Swiss precision engineering? What do you add to yours? And which other great breakfasts can you prepare the night before?


HEALTHY 5-INGREDIENT GRANOLA BARS
(These are my total fave granola bars!!!!)
Author: Minimalist Baker - checkout www.minimalistbaker.com

Ingredients
·       1 heaping cup packed dates (pitted medjool)*
·       1/4 cup maple syrup or agave nectar (or honey if not vegan)
·       1/4 cup creamy salted natural peanut butter or almond butter
·       1 cup roasted unsalted almonds 
·       1 1/2 cups rolled oats (gluten-free for GF eaters)
·       Chocolate chips, dried fruit, nuts, banana chips, vanilla, etc.(optional additions)

Method
1.     Process dates in a food processor until small bits remain (about 1 minute). It should form a "dough" like consistency. (Mine rolled into a ball.)
2.     Optional step: Toast your oats (and almonds if raw) in a 350-degree F (176 C) oven for 10-15 minutes or until slightly golden brown. Otherwise, leave them raw - I prefer the toasted flavor.
3.     Place oats, almonds and dates in a large mixing bowl - set aside.
4.     Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout.
5.     Once thoroughly mixed, transfer to an 8x8-inch baking dish or other small pan lined with plastic wrap or parchment paper so they lift out easily. (A loaf pan might work, but will yield thicker bars // adjust size of pan if altering batch size).
6.     Press down firmly until uniformly flattened - I use something flat, like a drinking glass, to press down and really pack the bars, which helps them hold together better.
7.     Cover with parchment or plastic wrap, and let firm up in fridge or freezer for 15-20 minutes.
8.     Remove bars from pan and chop into 10 even bars (or 9 squares // as original recipe is written). Store in an airtight container for up to a few days. I kept mine in the freezer to keep them extra fresh, but it isn't necessary.

Oatcakes
I love these rolled oatcakes from:
www.bite.co.nz/recipe/410/Rolled-Oats-Biscuits/

Ingredients1 tspBaking powder
1 cupFlour
1 tspGround ginger
180 gButter
1 cupSugar
2 cupsRolled oats
½ tspBaking soda
¼ cupMilk
Directions

1. Preheat the oven to 180 degC.
2. Sift the flour, baking powder and ginger. Soften the butter until nearly melted, but still has form, ie very soft. microwave for about 25 seconds on 30% power.
3. Place butter and sugar in a cake mixer and beat well for 5 minutes.
4. Add in flour mix and rolled oats by hand.
5. Dissolve baking soda in milk, then stir into mixture.
6. Form into walnut-size pieces, place on a greased tray and press down with fork.
7. Bake at 180degC for 15 minutes.

Keep an eye on the blog for more recipes and ideas for happy healthy eating.
 
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This is general advice, if you have a medical condition please check with a professional before commencing any new treatments or lifestyle plans.
 
 
To find out more, you can contact Carina at (087) 0978880, email her atinfo@itsanaturalchoice.com, check out her website at www.itsanaturalchoice.com, or visit her clinic at Lisnolan, Manulla, Castlebar, or, on Wednesdays, at HoneyBee Health Shop, Claremorris.
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