Creamy Cinnamon Oatmeal Porridge

There are days when a smoothie just isn't going to cut it for breakfast.  On these days I wake up craving something warm, filling, and cinnamon-y.  These days call for homemade spelt waffles, fresh from the griddle.  

But, if you're anything like me, you don't end up with warm, delicious spelt waffles.  Nope, if you are me, you end up oddly crispy, yet somehow undercooked waffle-imposters because you decided that you didn't need to follow a recipe for waffle batter.  (Apparently, Sonnet, apparently... you do.)  

No harm done though, because smarty pants you, you had some steel cut oats soaking.  Looks like you get to indulge in that hearty, delicious breakfast after all.  

The key to this porridge is soaking the oats for 12 - 24 hours.  Soaking grains increases their digestibility and makes them more nutritious.  Most grains contain phytic acid which can block mineral absorption during digestion, but soaking and fermenting grains neutralizes this acid and allows your body to absorb more nutrients.  In cool weather, soak the oats for a full 24 hours and in hot weather, soak them for 8 - 12 hours.  I recently soaked and fermented my oats for two days, resulting in a very intense, sour porridge.  For most palates, I would definitely recommend sticking with 12 - 24 hours.

The other important aspect of this recipe is the cinnamon.  I love using cinnamon in my cooking because it helps to balance blood sugar and decreases inflammation.  Sounds like a win-win! Eat up!

Note: If gluten-free, be sure to choose Bob's Red Mill brand for steel cut oats.  Although oats are naturally gluten-free, they are often contaminated with wheat during processing.  

Creamy Cinnamon Oatmeal Porridge

Slightly adapted from Wild Fermentation 

Serves 2 - 4

1 cup steel-cut oats

5 cups water

sea salt to taste

1 teaspoon cinnamon

1/4 teaspoon nutmeg

Soak oats for 12 - 24 hours in 2 cups of water.  Keep container covered to keep dust and flies out.  The oats will absorb most of the water.

When oats are done soaking, bring an additional 3 cups of water to a boil.  Lower the heat and add the soaked oats with any remaining water.  Add the cinnamon and nutmeg and stir until the oats are hot and have absorbed all the water, about 10 - 15 minutes.  Stir constantly as the oatmeal gets thicker to prevent it from burning.  Serve warm with your favorite toppings. 

Whole Grain Quinoa & Lentil Wrap

Sometimes when I have a lot going on in my life I have a hard time sleeping.  I find myself staying up late and cleaning my kitchen pantry, scrubbing out cupboards, and organizing bulk goods into jars.  Even though I accomplish absolutely nothing related to what I am stressing about, nights like this somehow bring me back into balance.   I suppose spending some quality time to myself listening to Neil Diamond doesn't hurt.  Do you ever have nights like this?  Most likely... minus the Neil Diamond?

In one of my recent late-night cleaning episodes I stumbled upon a full jar of tricolor quinoa hiding in the back of my pantry.  It was definitely time to pull this out and put it to use!  The result?  A hearty whole-grain wrap with quinoa, lentils, and tahini sauce.  Perfect for lunch or a quick weekday dinner.


We start off by mixing tahini with lemon juice and minced garlic and spreading this yummy goodness on a whole grain tortilla.  (I used the Ezekiel 4:9 sprouted grain tortillas by Food For Life .)  Our tortilla is then topped with equal parts quinoa and lentils.  I added some cilantro for a little extra flavor and color.

Our wrap is then folded up and sliced down the middle just prior to serving.

Whole Grain Quinoa and Lentil Wraps

Serves 6

1 cup quinoa + 2 cups water

1 cup french lentils + 2 cups water

3/4 cup tahini

2 garlic cloves, minced

juice from 1 lemon

herbs if desired

Add quinoa and water to a medium pot.  Bring to a boil and then lower to a simmer and let cook until quinoa is tender, about 20 minutes. Let the quinoa cool for a few minutes.

Add lentils and water to a medium pot (separate from the quinoa).  Bring to a boil and then lower to a simmer and let cook until lentils are tender, about 30 minutes. Drain any excess water if necessary.  Let the lentils cool for a few minutes.

Mix tahini with garlic and lemon juice (by hand or in a blender).  Set aside.

Spread 2 Tablespoons of tahini mixture per tortilla. Divide cooked quinoa and lentils evenly among tortillas (about 1/2 cup of each).  Wrap and serve.

Note: If you are not serving this immediately, simply store the ingredients separately in the fridge to prepare later.  The quinoa and lentils can be easily reheated and then wrapped for a quick lunch or dinner.  

Whole Grains & Brown Rice

I thought it might be fun to spend some time talking about whole grains today.  Have you ever wondered why eating whole grains is important?  Or what the difference is between whole grains and refined grains? Or how to make brown rice without it tasting bland?  Then keep reading!

Whole grains are different from refined grains or enriched grains, both of which are far more common in the United States.  Whole grains mean that the grain is still completely in-tact and has not had the bran or germ removed through the milling process.  This is important because whole grains still contain the essential enzymes, fiber, and b vitamins.  Some of my favorite whole grains include brown rice, quinoa, amaranth, and millet.

Refined grains are grains that have been milled, stripping them of their bran and germ, which results in a loss of nutrients.  Refined grains have a softer texture and extended shelf life, which is why they are used in packaged and processed foods.  Sometimes manufacturers will add some of the b vitamins lost during processing back into the grain, resulting in enriched grains. Some enriched grains are also fortified with nutrients that are not naturally present in that food, such as folic acid or iron.  However, there is no way to replace the fiber that is lost during processing.

Why is all of this important?  It's important to choose whole grains as much as possible because of the impact that refined or enriched grains have on the body.  Refined grains are quickly digested into simple sugars and absorbed into the bloodstream much faster than whole grains.  This causes your blood sugar to spike and then crash, which results in feeling moody and drained of energy.  When you eat whole grains, the fiber prevents your blood sugar from spiking which will keep your energy level up.  And since fiber is what helps us to feel full, eating whole grains will help you to feel more satisfied and you won't find yourself overeating.

I grew up eating white rice so when I first started eating brown rice it was a noticeable change.  It took me years to get used to the difference in taste and texture.  I also noticed that eating brown rice sometimes gave me a stomach ache.  Then I learned an important trick:  soak the rice!  Before cooking, I soak my brown rice for a few hours or overnight.  When it is cooked, it will yield rice with a softer texture, better taste, and is far easier on the digestive system.  To keep brown rice from tasting bland, I like to cook it in vegetable broth and add other spices as it cooks.

What are your favorite tricks for enjoying brown rice or other whole grains?

Basic Brown Rice
Serves: 4

1 cup brown rice
Water for soaking
2 cups of vegetable broth (or water)
seasonings to taste

Directions:
Soak rice in water for a few hours or overnight.  Drain.  Add rice to a medium pot with a tight-fitting lid.  Add 2 cups of vegetable broth (or water).  Cover and let simmer for about 30 minutes.  Check the rice.  If the rice is slightly chewy, remove the lid and cook until the rest of the water is evaporated. If the rice is still hard, replace lid and continue to cook for about 15 minutes, until rice is chewy.

When rice is ready, remove from heat and let stand 10 minutes. Fluff with fork and serve.