More Breakfast Cereal


Multigrain Hot Cereal

3 cups water (4 cups with cracked grains)
1/2 teaspoon salt
1 cup Multigrain Hot Cereal Mix

Bring 3 cups of water and salt to a boil. Rinse 1 cup of the mix under cold water, then add to the pan and cook over medium-low heat for about 1 hour. Let rest, covered, about 10 minutes before serving.

To reduce cooking time:
The night before bring 3 cups of water and salt to a boil. Rinse 1 cup of the mix under cold water, then add to the pan. Turn off heat, cover and let rest until morning. Reheat in the morning and serve.

Slow Cooker:
Place 3 cups of water, 1/2 teaspoon salt, and 1 cup of rinsed mixture in a slow cooker (crock pot). Cook on low heat setting for 8-10 hours.

Variations:
Add a dash of cinnamon, nutmeg or mace to the cooking water for extra flavor; or try adding 1/4 cup currents or raisins.

Servings: 4
Yield: about 4 cups

Notes:
Crack 1 cup cereal mix in blender until kernels are about half the original size. Bring 4 cups of water to a boil, add salt and stir in cracked cereal (and perhaps a little honey). Reduce heat and simmer for at least 20 minutes. Remove from heat and allow to stand for 10 minutes or so to thicken. This mixed cereal does not stick to the pan like Seven Grain Cereal does.

Since all slow cookers do not cook exactly the same, I recommend the first time you make this, do it during the daytime so you can watch it, note stop and start times and temperature settings.

 

Multigrain Hot Cereal Mix

4 cups oat groats (whole oats)
1/2 cup brown rice
1/2 cup quinoa
1/2 cup barley
1/2 cup millet
1/2 cup rye
1/2 cup spelt berries or soft wheat

Combine all the ingredients (or as many as you choose to use) in a large container and mix well. Store in an airtight container until ready to use.

Servings: 42
Yield: 7 cups

Note:  If wheat bothers you, just leave it out or increase another grain by the same amount.

Source:  Sorry, I don’t remember where I got this recipe.  😦

 

Overnight Pineapple Oats

2 cups old-fashioned rolled oats
1 (8-ounce) can unsweetened crushed pineapple
1-1/2 cups rice or soy milk
1/4 to 1/2 teaspoon ground cardamom
1/8 teaspoon salt
1 to 2 ripe bananas, sliced
1/4 cup chopped toasted nuts, sunflower seeds, or untoasted, ground flaxseed

In a medium glass bowl or nonreactive storage container, combine the oats, pineapple, rice milk, cardamom, and salt.  Stir well, cover, and refrigerate overnight.

In the morning, stir in the slices bananas.  Divide evenly among four bowls and top each serving with 1 tablespoon toasted nuts.  If you wish, top the chilled oatmeal with more fresh fruit in season, such as strawberries, blueberries, or sliced peaches.
Makes 4 servings
Source:  Short-Cut Vegan, Lorna Sass

Wheat-Free Breakfast Porridge


Steamy Breakfast Porridge

“Cooking cereals slowly, preferably overnight, is advantageous for several reasons. . . Phytates bind  minerals.  They are found in all grains and to a lesser extent in the non-grain alternatives.  The binding causes a high percentage of the minerals to be unavailable to the body.  When we say a cereal provides us with so much iron and calcium, that’s rather hypothetical.  The food may contain that much, but the amount our bodies can actually utilize is general much, much less.   Long, slow cooking breaks down the phytates without destroying the other nutrients.   And we have a much better chance of absorbing and utilizing those nutrients–especially if our digestive system is compromised.”

“Slow cooking makes the flavor more mellow, with a little more natural sweetness coming through.  And since you’re avoiding sweeteners, that improved flavor can be very important.” (The Yeast Connection Cookbook by William G. Crook, M.D. and Marjorie Hurt Jones, R.N.)

Basic Method:
Start with cool, room-temperature water to keep the cereal from lumping in boiling water.  Combine ingredients in slow cooker the night before.  Cook all night.  In the morning beat until creamy; divide into 2 hearty servings.  Enjoy “as is” or top with fresh fruit, dried fruit, frozen berries, and/or nut milk.  The one-quart slow cooker is ideal for cooking porridge for one to three people.  Or double the recipe and use the low setting for larger slow-cookers.
Amaranth:
3/4 cup amaranth, 3 1/2 cups water, 1/4 teaspoon salt.  Whole seeds are best for porridge.
OR
3/4 cup amaranth flour, 3 cups water, 1/4 teaspoon salt.  Whisk flour into the water and cook to a smooth gruel for small children or invalids.
Buckwheat
1/2 cup buckwheat, 3 cups water, 1/4 teaspoon salt.  Grind unroasted groats to coarse meal in a blender OR use Cream of Buckwheat cereal.
Millet
1/2 cup millet, 2 cups water, 1/4 teaspoon salt.  Use whole grains of millet.
Oats, rolled
1/3 cup regular rolled oats, 1/3 cup oat bran, 2 cups water, 1/4 teaspoon salt.  Combine rolled oats and the oat bran, stir in water.  Oat bran lowers cholesterol plus produces creamier porridge.
Quinoa
1/2 cup whole quinoa, 2 cups water, 1/4 teaspoon salt.  Rinse whole quinoa well 3 or 4 times for best flavor.
OR
1/3 cup whole quinoa, 2 tablespoons quinoa flour,  2 cups water, 1/4 teaspoon salt.  Rinse whole quinoa well 3 or 4 times for best flavor.  Flour version is extra creamy.
Rice
1/3 cup cereal, 2 cups water, 1/4 teaspoon salt.  Tested with Rice & Shine from health food store [Maybe cracked rice?].   Be sure to read labels.  Supermarket Cream of Rice is white and refined.
Rye
1/2 cup cereal, 1 3/4 cups water, 1/4 teaspoon salt.  Tested with Cream of Rye from health store (rolled flakes).  Flavor is pleasant and mild.
Author: Marjorie Hurt Jones, R.N.
Source: The Yeast Connection Cookbook
Notes:
Cooking time and temperature may need to be adjusted.  My one-quart slow cooker over-cooked the cereal in 8 hours.  My two-quart slow cooker took the whole night and then some to cook steel-cut oats.  The first time you make this I recommend you try cooking it during the day so you can note start and stop times and setting for your specific cooker.

Steel-cut Irish Oats

4 cups water
1 cup steel-cut oats
1/2 teaspoon salt, or taste
Optional additions:
1/4 cup honey or maple syrup
1/4 to 1/2  cup  raisins, dried cranberries or dried blueberries
2 to 4 teaspoons cinnamon, optional
Slow-Cooker
Mix water, oats and salt in a two-quart slower cooker.  Cook on Low overnight (test this during the daytime to determine the size and settings for your slow cooker.
Stove-top:
Bring 4 cups water to a boil. Add 1 cup steel-cut oats and stir well. When the mixture starts to thicken slightly, reduce heat and simmer uncovered for 30-40 minutes, stirring occasionally.  Stir in optional additions.
Pre-soak:
Bring the water to a boil, add the oats and salt, stir and turn off the heat. Cover and let rest overnight.  In the morning, bring the heat up on the pot and cook over low heat, uncovered for about 10 to 12 minutes.  Add optional ingredients if desired.  To add a bit of sweetness to the oats, add a few currents to the water before boiling.
Serves 4

Add A Green Smoothie


Think of healthy eating as adding foods you can eat, not removing all the foods you love and enjoy.  Green smoothies are a great place to begin as they are quick, easy, nutritious, versatile, and they taste good.  What more could you ask for breakfast?

Begin with a little water, some ice cubes, one or two fruits–such as pears, bananas, apples–a stalk of celery, and a handful of greens, any kind–spinach, kale, lettuce, etc.  You can even add some raw oatmeal if you like.   Whip all this up in a high-speed blender.  If using a standard blender, cut ingredients into smaller pieces and maybe add more liquids.  (For example, blend hard ingredients such as celery in the liquid first, and then add softer foods cut into smaller pieces.)

If you have a hankering for ice cream, but trying to avoid dairy products, reduce liquids and add more ice.  You’ll need a high-speed blender for this.

Recipes for green smoothies abound on the Internet, and with a little trial and error you will settle on a few favorites.   Not only are smoothies healthy and taste good, but they are a godsend for anyone who has trouble chewing or swallowing, like the elderly.

Here are some of my favorites.

Melon Smoothies

Blend cantaloupe, honeydew, or watermelon.  Add a little ice if you like and a big handful of pre-washed-and-packaged baby spinach, kale, or “power greens.”  Blend and enjoy.   This is a delicious way to use up slightly over-ripe melons.

The hardest part of this recipe is cutting up the melon and disposing of the rind, which brings up composting, but that’s a topic for discussion later.

Banana Smoothies

One thing for sure is you’ll want to add bananas to your weekly shopping list.  They make a great snack, and can  be added to almost any smoothie.  Peel over-ripe bananas and freeze in plastic bags to use in smoothies.  Add them to melon smoothies along with apples or pears.

Bananas and seasonal fruits like apricots and peaches make a tasty blend.   If you have frozen peaches, use fresh bananas, or if it is peach season, use fresh peaches and frozen bananas.

Toss in greens from the garden if you have them.

Frozen Fruits

 I love fresh berries, any kind, but they spoil within a day or two, especially if harvested green and shipped long distances.  More convenient are frozen berries.  Keep bags of frozen blueberries, strawberries and mixed berries in the freezer to add to banana smoothies.  Berries taste good and good for you.

Additions of frozen or fresh seedless grapes or pineapple do a lot to “sweeten the pot.” If you have a grape-vine in your yard, pick, wash, package and freeze every last one.  No other preparation is necessary.

Now it’s time to create your own favorite blend; but don’t forget the greens!

Eat your vegetables!


Remember what your mother said?  “Eat your vegetables!”  She knew what she was talking about.   Half of your plate should be vegetables but few people in the United States eat more than one token vegetable with lunch and dinner, and that’s usually something like corn or French fries.

The problem is that we don’t give our bodies the nutrients needed to repair and maintain health.  Without these nutrients, the body has to compensate.  Eventually health declines and degenerative disease takes over.

I have been doing a lot of reading lately trying to identify several health issues.  All the sources recommend eating whole food rather than “fake” food that has been created or manufactured by man.  I know first hand that it isn’t easy to change one’s way of eating.  I am still working on it, but I would like to share some of my new-found knowledge.  As I continue to learn, I may update my posts.

What to eat:

  • All the vegetables you can get your hands on, especially greens.
  • Fruits in moderation.
  • Whole grains in moderation.
  • Legumes.
  • Healthy fats–almond oil, virgin coconut oil, flaxseed oil, olive oil.
  • Nuts and seeds.
  • Eat meat, fish, and poultry sparingly, if at all.

What to avoid:

  • Anything white–white flour, sugar, white rice.
  • Sugar–all kinds.
  • Dairy products, especially milk and cheese.
  • Processed cooking oils containing mostly omega 6 fatty acids, such as canola, peanut, sunflower, etc.  (As a culture we eat way too much omega 6 oil and not nearly enough omega 3 oil.  The ideal ratio would be 1:1, and it is actually about 15:1).
  • Soft drinks.
  • Alcohol.
  • Tobacco.
  • Caffeine.
  • Artificial sweeteners.
  • Food preservatives.

Now lest you start whining that there is nothing left to eat, let me remind you there are many cultures in the world that survive very well without any wheat, milk, or sugar.   Once you conquer sugar withdrawal (about 2 to 4 weeks), you will  begin to feel much better, and you are likely to lose weight.

Start with small changes by just adding more vegetables and eating smaller servings of starchy food.  Have fruit for dessert.  After an hour, if you are still hungry, eat more.  Never mind counting calories.

Stay tuned for more suggestions and recipes. . .

**Please feel free to add your comments and/or suggestions.**