Tag Archives: nuts

Soaked Oats

Come springtime hot porridge can be seem a bit like a winter chore.  For variety if nothing else you should try this recipe.  It is  lighter and has a different texture and taste to porridge.  It retains the same nutritional impact possibly gaining something from not cooking. In the photo I have combined the oats with the compote and toasted nuts. It will work with bananas or any fruit. Toasted nuts and seeds, always.

You can use any kind of oat for this recipe apart from  the fine oats such as Quaker which are a bit powdery. The consistency of the soaked oats is optimal with medium sized oats. The quantities given for this recipe is for 2 people for one breakfast. It doesn’t really keep that well so be exact with the measurements.

Ingredients 

75g oats per person
225ml apple juice
Yoghurt (Greek, soya or natural)

Method

Place the oats into a tupperware container or glass bowl with a lid or just wrap with cling film.  Cover with the apple juice.  The oats need to completely covered but not swimming in the juice.

Put into the fridge for a minimum of 3 hours. Overnight works better  so you can have them for breakfast that day.

When you are ready to eat the oats put them into a colander and drain the apple juice off.  Put back into the bowl and stir in a tablespoon of yoghurt until nice and creamy.  If you don´t want to use yoghurt, you can use almond or hazelnut milk or a bit of both.  I recommend ‘zero’ greek yoghurt

To serve

Take two individual glasses and spoon in some of the fruit compote and then spoon in the soaked oats.  Sprinkle with toasted nuts and seeds.

Apple and Almond Porridge

Porridge can give a warming start to a winter day.  Oats in general do this, although you will find soaked oats work better in the summer. It is generally agreed that whether you are in training or just trying to make it through to lunch, porridge is a good healthy food to start the day, the only drawback I can find from a health perspective, is that is is not gluten free (I will be including gluten free porridge recipes). Simply put, oats are a ‘good’ carbohydrate which means they are easily and slowly digested and stabilize blood-sugar levels.

This is my sugar and dairy free recipe.  I use watered down apple juice to cook out the oats and almond milk to finish.  If you don’t have almond milk, soya or any alternative milk will do.  You can also have it with  apple juice alone. Keep the porridge wet by adding more liquid. You don’t want the end product to be thick  and lumpy, better to aim for smooth and velvety. See fruit compote for another level to this recipe.

Ingredients (serves 2)

125g large oats (although any will do, stay away from the powdery quick-style type of oats if possible)
450ml apple juice and water (50:50)
150ml almond milk (or any other nut or alternative milk)
25g dried fruit (optional)
60g mixed nuts and seeds (e.g flaked almonds, hazelnuts, pumpkin seeds, sunflower seeds, poppy seeds). The small mixed bags they sell in supermarkets would be perfect.

Method

Weigh your oats and put them into a heavy bottomed saucepan (weighing the oats ensures that you don’t get waste and you can monitor your intake).Add the dried fruit if you’re using them. Cover oats (and fruit) with the apple juice and water and mix.

In a separate small non-stick frying pan toast off the nuts and seeds.  When they are done take out of the frying pan and put onto a plate or they will continue to cook. Start cooking the porridge on a medium heat. Try not to leave the pot unattended as it tends to burn really easily, this will take between 5 and 7 minutes. When the oats are creamy and cooked stir in the almond milk until you have a smooth consistency.

Serve in a bowl with the chopped nuts and seeds sprinkled over.

Fruit & Nut Loaf

As far as healthy cakes go, this one works well as there is no butter or oil and not too much sugar. Most of the sweetness comes from the dried fruit.

Ingredients

100g spelt or kamut flour (see Store Cupboard)
1/4 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
100g light brown sugar or xylitol
300g coarsely chopped nuts (I used walnuts, almonds and hazelnuts, but any combination is good)
65g dried cherries or cranberries roughly chopped
120g dried figs or dates (or both) chopped into quarters
50g preserved ginger roughly chopped
85g dried apricots quartered
3 large eggs
1 tsp vanilla essence

Method

Preheat the oven to 150 degrees centigrade.  Grease and line 9×5 inch (23cmx12cm) loaf tin.  Sift the flour, baking soda and baking powder into a large bowl.  Add the chopped fruit, ginger, nuts and sugar to the flour mix.  Beat the eggs and the vanilla in.  Press this firmly into the tin, tapping the sides firmly to remove any air.

Bake for 60 to 75 minutes.  A wooden skewer should come out fairly clean when inserted into the centre, and the top should be golden brown.  If the top is browning too much during the cooking time, you can cover with tin foil.  Leave to cool in the tin for 5 minutes, and then remove and cool on a wire rack.