Creamy Whole Grain Breakfast Porridge
In her new book <em>The Whole Food Guide to Strong Bones </em>(New Harbinger Publications, 2009), nutritionist Annemarie Colbin, Ph.D., founder of the <a href="http://naturalgourmetinstitute.com/">Natural Gourmet Institute for Health and Culinary Arts</a>, 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.