After a summer love affair with chia porridge and morning smoothies, Autumn needs acknowledged!
It is time to soak the oats and heat up some porridge in the morning. (see my note on soaking below)
Breakfasts are my most considered meal of the day, as I like to eat for what I am about to do, not for what I have just done. I am no gym bunny so this can be slow release energy, a blank canvas to which I can throw a heap of nutritional superfoods at.
My favourite addition has to be Moringa. Bursting with vitamins, protein, iron, magnesium, you can lash it into your porridge for an antioxidant wake up bowl of goodness. The plant packs twice the protein of yogurt, three times the potassium of bananas and four times the calcium of milk, gram for gram.
As a sustainable crop it rocks. The leaf, pods, roots, bark, flowers, seeds, and fruits are also edible. What you will be purchasing are the leaves and this is favourite one here.
Soaking your oats the night before is an important part of the process. Oats contain the highest amount of phytic acid of any grain, so proper preparation is important. Phytic acids binds with calcium, magnesium, iron, copper, and zinc, making it very difficult for you to absorb nutrients, but soaking grains reduces their phytic acid, which can make them easier to digest. Plus soaking them the night before means quicker cooking times.
50g porridge oats
50g buckwheat groats
40g pumpkin seeds
2 tbsp whey, raw apple cider vinegar, lemon juice or kefir (this is your acid medium)
1 banana, chopped
60g chia seeds
40g coconut flakes
2 tbsp goji berries
1 cardamom pod (seeds only)
Water or milk of your choice, for cooking
2 tbsp moringa powder
TO SERVE (optional)
maple syrup or coconut sugar bee pollen
1 Soak your porridge oats, buckwheat and pumpkin seeds in a pot overnight with the acid medium.
2 In the morning, add the chopped banana, chia seeds, coconut flakes, goji berries and cardamom seeds to the pot along with some extra water or milk and cook over a low heat until creamy, then stir in the moringa powder.
3 Serve in a bowl and sweeten with maple syrup or coconut sugar if you like. Not having much of a sweet tooth, I like to drown the bowl with lovely thick milk kefir and top with bee pollen, flaxseed oil, cacao nibs and/or hemp seeds.
*Moringa can have laxative effects in large quantities, so a safe dose to introduce it into your diet is no more than 2 tbsp per day.
This recipe is featured in The Cultured Club, Fabulously Funky Fermentation recipes book, available on Amazon OR in all good book stores from October 14th
In The Cultured Club, Dearbhla will teach you the history and art of fermentation and how to turn simple ingredients into superfoods. Learn about gut health and basic fermentation techniques, and experience the vibrant flavours of foods and drinks such as kimchi, sauerkraut, fermented salsa, kombucha and kefir.
Eating fermented foods can have an extraordinary effect on your gut and your body, and has been shown to benefit a number of health conditions including IBS and digestive difficulties.