Creamy Whole Grain Breakfast Porridge
In her new book The Whole Food Guide to Strong Bones (New Harbinger Publications, 2009), nutritionist Annemarie Colbin, Ph.D., founder of the Natural Gourmet Institute for Health and Culinary Arts, suggest that the best way to keep bones healthy is by eating meals that are rich in a variety of minerals along with essential fatty acids, fiber, complex carbohydrates, and good-quality protein, like this breakfast porridge dish.
Ingredients1 cup whole grain, such as steel-cut oats or brown rice
4 cups water, or 2 cups water and 2 cups mild vegetable stock
1 teaspoon lemon juice or apple cider vinegar
½ teaspoon salt
4 tablespoons almonds, chopped if you prefer
4 tablespoons roasted sunflower seeds
4 tablespoons flaxseed oil
4 teaspoons maple syrup (optional)
Nutrition FactsRead more Healthy Recipes.
Directions1. The night before making, place the grain in a bowl, add cold water, and swirl around well to loosen any dirt; drain, catching the grain in a strainer. Repeat as necessary until the water runs clean.
2. Add 2 cups of water and lemon juice to the grains, cover, and soak overnight.
3. In the morning, drain, put in a saucepan, and add the remaining 2 cups of water or stock and salt. Bring to a boil over high heat, then lower to maintain a very low simmer. Cover and cook for about 1 hour and 15 minutes without stirring.
4. Top each serving with 1 tablespoon each of almonds, sunflower seeds, and flaxseed oil, and 1 teaspoon of maple syrup, if you wish. Stir well and enjoy!
Recipe courtesy of The Whole Food Guide to Strong Bones (New Harbinger Publications, 2009) by Annemarie Colbin, Ph.D.