Can’t decide between oats or eggs for breakfast? Let’s face it, that’s just too much choice for 7am. With this little trick, you can have the best of both worlds, and a nice balance of macronutrients. I love porridge, and regardless of whether the season is hot or cold, it makes a fantastic breakfast. If you prepare it correctly – which doesn’t take much time or effort – and start with the right basic ingredients, it is a nutritious and delicious choice.
So why are oats so great?
Not only are they super affordable, but porridge is so quick and easy to make. Oats are a great source of carbohydrates, the type that are digested slowly, keeping you full for longer and preventing sudden spikes in blood sugar. Plus they get a little more fibre into your diet, which may not sound that sexy, but fibre has an important role in keeping us healthy and can help you maintain a healthy weight, and even lose weight – if that’s your goal.
I’m not overly keen on the term ‘superfood’, but if you asked me for a couple of foods that would make my ‘superfood’ list, I would without a doubt include rolled oats and eggs. Always choose good quality eggs (free-range isn’t enough, look for those approved by the RSPCA, and preferably organic), and stock up on rolled oats not instant. The addition of the egg adds a source of good quality fat and protein to the porridge, keeping you fuller and more satiated for longer. Breakfast win!
Healthy and Creamy Porridge
1/3 cup rolled oats
1 cup water (or 1/2 water + 1/2 milk* if you prefer)
Pinch of cinnamon
*A note if choosing soy milk – look for one that is non-GMO, made from whole soy beans (not isolate), is organic, Australian made and calcium fortified. I tend to buy this one.
1. In a saucepan (off the heat), add oats, water/milk and egg.
2. Whisk until well combined.
3. Bring to the boil, then reduce and simmer until oats are cooked. Don’t forget to stir very regularly!
This is a bare basic porridge recipe, so it definitely needs some delicious toppings for flavour and goodness. A few of my favourites:
* Smoosh 1/2 medium banana with a fork, then stir into porridge a minute or two before removal from the heat. Finish with a handful of blueberries on top.
* Drizzle with tahini and maple syrup.
* Sprinkle with cinnamon, a little brown sugar and some toasted nuts.
* Top with a teaspoon of nut butter and some stewed fruit that’s is season.
P.S FYI in case you’re wondering, here is the (approximate) nutritional information for the basic recipe, made with water and less any toppings.
Calories = 180
Carbohydrates = 20g
Fat = 6.2g
Protein = 10g
Fibre = 3.3g
To up the protein content, serve with some good quality Greek yoghurt and some nuts and seeds, and/or make with milk rather than water.
As the second week of 2016 comes to an end, I find myself looking back at last year and feeling… oh so many feelings! 2015, you really brought it good.. Tears were shed, laughter was had (and lots of it), mistakes were made, and lessons were learned.
I mixed things up a bit last year, trying new things and working new jobs, and it really set in stone the realisation that when we put ourselves out there, and push past our comfort zone, put aside the fear of failing, of being inadequate and not succeeding, not only do you challenge yourself, but you meet the most amazing people. Having been spoiled with such incredible friends already, I never thought I was missing out. Who knew that this time last year there were such awesome people out there that I just hadn’t met yet? To all the excellent friends I’ve made in 2015 – especially Chloe, Nadia, Fiona, Callum and Roy…how happy I am to have met you all!
15 years of friendship and counting… Photo blatantly stolen from Alice.
Sooo, where does chia fit into all of this sentimental rambling? Well, this recipe is for you lovely Fiona… I know it won’t be nearly as delicious as the chia pannacotta by Finlay & Sons…but just maybe it will be an OK substitute between coffee catch-ups?
Vanilla Chia Pudding with Berries
Makes 2 x jars
1/2 cup chia seeds (black or white is fine, I buy this brand, grown here in WA)
1.5 cups milk (cow’s, soy*, coconut etc)
1 tablespoon maple syrup (or other natural sweetener. If using stevia, adjust amount accordingly)
1/4 teaspoon ground cinnamon
1 teaspoon vanilla extract
*A note when choosing soy milk – look for one that is non-GMO, made from whole soy beans (not isolate), is organic, Australian made and calcium fortified. I tend to buy this one.
Additional Ingredients, to Serve
Frozen berries (I love to layer raspberries and blackberries) and toasted almonds
Sliced mango topped with freshly squeezed lime juice, lime zest, and desiccated coconut
1. Mix chia, milk, vanilla, cinnamon and sweetener in a medium size bowl and stir to combine.
2. Let mixture sit for a few minutes, and then stir again.
3. Cover bowl and refrigerate for at least 4 hours (preferably overnight)
Once set, grab two jars and spoon some pudding into each. Top with a layer of berries (or mango and lime juice). Repeat layering chia pudding and fruit until the jars are full. Top with a little more fruit, toasted nuts and/or coconut (I love slivered almonds), fresh mint leaves and/or some grated lime zest. Great to make ahead of time and keep as an easy summer breakfast, snack, or dessert.
What is there to say about guacamole, really? I think this tasty avocado based concoction speaks for itself, loudly and deliciously. There are few things as enjoyable as a perfectly ripe avocado, and the fact that they provide a wealth of health benefits is just the icing on the cake (or to be more apt, the chili slices on the guacamole!).
I won’t try to claim that this is an authentic guacamole recipe, because alas it is not. Although on second thoughts, maybe it’s not that far off… I can’t really say as I’ve not yet been lucky enough to experience truly authentic Mexican cuisine. But one can always dream… Gotta have goals in life! #guacamoledaydreams
In other news, here are a few bits and pieces that have been keeping me entertained over these last few months, between work, uni exams, …more work, and uni break. Buen apetito!
* Winter in Perth can only mean small bars, fireplaces, and red wine
* But, if it’s summer in Perth you’re lusting after, prepared to be mesmerised for 3:47 mins!
* If you love food and witty banter, you must listen to my new podcast obsession Spilled Milk
* 52 places to visit in 2015, according to the New York Times
* The gut microbiome is a fascinating area of science, embrace your inner nerd and take Gut Check: Exploring your Microbiome (hosted by the University of Colarado) with me!
* Sometimes crowdfunding leads to really cool things happening…
* Gotta love beef; here’s some cooking inspiration
* Everybody’s heard of gluten, but what the heck is it anyway? (hint: a protein!)
* Not ready for the real deal? Check out these pretty (and temporary!) tattoos
* For your perving pleasure… 😉
Makes a medium sized bowl
2 ripe avocados, peeled and pitted
1 medium tomato, diced
1/2 red onion, finely diced
Juice of two fresh limes
1 medium garlic clove, crushed
1 teaspoon chili flakes
1/2 – 1 whole red chili, finely chopped
Small handful of coriander leaves, roughly chopped
Sea salt and freshly ground pepper, to taste
Optional Ingredients, to Serve
A few slices of fresh chili
A sprig of coriander
1. Using a fork, smoosh the avocado in a bowl until it is the desired consistency (I like to leave it a little chunky!)
2. Add all remaining ingredients (salt and pepper to taste), and gently mix to combine.
Top with a chili/herb garnish and scoop up with corn chips, spread on fresh toasty bread, or have it for breakfast along with some poached eggs.
As I’ve recently discovered, fermenting vegetables is a whole lot of fun! The process is suprisingly easy, the end result is delicious, and you can give yourself a pat on the back for creating something that is great for your gut health. If you’re new to fermenting, sauerkraut is an ideal place to start. Once you’ve done it a couple of times, you can mix things up by adding flavours and spices like red chili, garlic and carraway seeds, but today let’s keep it easy and I’ll share with you the most basic recipe for this popular side dish. All you’ll need is raw cabbage and salt! Plus a willingness to give your arms a bit of a workout…
I chose to mix red and green cabbage in this batch, simply because I think it looks so pretty and vibrant. Feel free to just stick with one or the other though as the taste won’t vary that much. In terms of health benefits, red cabbage may have a slight nutritional edge due to its concentration of anthocyanin polyphenols, reflected in its rich purple colour. Anthocyanins are a type of flavanoid, which function as antioxidants in the body. They are the same compound responsible for giving blueberries their beautiful skin colour. If the science of this intrigues you, check out this article for a more in depth look.
If you haven’t tried sauerkraut before, keep in mind that it may be a bit of an acquired taste. It retains a slight crunch, and a salty, slightly vinegary flavour. Sounds yum right?! Joking aside, when paired with the right flavours sauerkraut can be a delicious addition to your breakfast, lunch or dinner. I love it with poached eggs and avocado on toast, and with good quality herb sausages in a bun. Mmmm!
There is a long tradition throughout history of fermenting food as a method of preservation. In recent years there is a visible surge in popularity due to the health benefits associated with fermented products such as sauerkraut, kimchi, kombucha and kefir. Gut health is a fascinating and constantly evolving area of research, which is exciting stuff. If you happened to have missed it, Catalyst did an interesting two part documentary a few months back called ‘Gut Reaction‘, which is definitely worth a watch. From a scientific point of view, there is good evidence to back up the health claims of some fermented foods, like sauerkraut, which is a great source of probiotics. Other products, such as kombucha, are a little lagging. Tim Crowe (an Accredited Practising Dietitian & Associate Professor of Nutrition who writes a great blog called Thinking Nutrition) shares his two cents on whether the science stacks up for fermented foods here.
Easy Homemade Sauerkraut
Makes 1 large jar, or 2 smaller jars
approx. 800g raw green cabbage, finely shredded
approx. 200g raw red cabbage, finely shredded
1 tablespoon sea salt (I use this lovely pink one from the Murray River)
1. Finely slice, shred or grate the cabbage.
2. In a large glass bowl, combine cabbage and salt.
3. For a good 15 minutes, give your arms a workout by massaging the cabbage. Eventually you will notice water coming out of the cabbage, and this is exactly what you want! When combined with the salt, this creates the brine in which the cabbage will ferment.
4. Use a wooden spoon to scoop the cabbage into one large, or two smaller, clean glass jars (do not use plastic or metal!). Add a few spoons, then use the end of the wooden spoon to really press down the cabbage into the jar, stamping out any air pockets.
5. Once all the cabbage is tightly pressed into your jar/s, pour in the brine.
6. Take care to ensure that the brine covers all of the cabbage. You really don’t want any bits of cabbage to float to the top and become exposed to the air, as these will grow mouldy.
7. If you didn’t massage the cabbage for long enough, you may find you don’t have enough brine to cover the cabbage. Don’t despair, you can make extra brine by combining 2 cups of water with 2 teaspoons of sea salt, and using this to top up your jars. Try not to overfill your jars, leave about half an inch from the top so that pressure doesn’t build up during the fermentation process, causing an explosion!
8. To ensure the cabbage won’t float to the top and grow mouldy, use a small glass weight to put inside the jar, weighing down the cabbage and keeping it submerged. I use the glass lid of another smaller jar and it works a treat.
9. Seal jar/s with an airtight lid, and store in a cool, dark place such as the bottom of your pantry, for 7 – 10 days depending on your taste preference.
10. Move sauerkraut to the fridge and enjoy a couple of spoonfuls each day! It will last for a couple of months when made and stored correctly.
Eat sauerkraut anyway you see fit! I personally love it with eggs, so my ideal breakfast would be sourdough toast topped with avocado, lemon juice, chili, sauerkraut, and poached organic eggs. If you’re in WA and looking for ethical, organic, free-range eggs, you must try Cackleberries, which you can buy from Absolutely Organic. They are a pricier choice, but well worth it.
As I plan out my next few weeks by making scribbles in my diary, I can hardly believe that it is nearly mid-January, 2015! How surreal is that?! I have fond memories of watching Back to the Future on repeat while growing up (Part III was secretly my favourite – don’t judge), and it is a little mind blowing to think that the ‘future’ referenced was indeed 2015, complete with hoverboards and dog-walking robots. If that doesn’t make me feel old, I don’t know what will!
A friendly reminder that as of last week, this is how we are all supposed to dress. Bangin’! Image via quickmeme.com
I’m not that big on setting myself new year resolutions. I once read that a better time of year to evaluate your life and set yourself goals is your birthday. I quite like this logic, as the passing of one age to the next often provokes a feeling of self reflection. So this is what I try to do. That being said, there are some specific goals that I’ve been intending to see through, and what better time that now!
1. Get outside more. I’ve kicked this off by signing up for fitness classes at the local park, and downloading the Podcast ‘Serial‘. I know I’m behind on this, but have you guys listened to it yet? I’m only 1 episode in and I’m hooked! With 10ish hours of storytelling mastery, I’ve committed to only listening to it while out walking/jogging. Now I can’t wait for my evening strolls.
2. Take more moments to relax, appreciate and unwind. De-stressing is super important for your physical and mental wellbeing, and practicing mindfullness can help you achieve just that. I can’t wait to do more yoga this year, and I’m excited to have found a local studio that do classes by candlelight. If you have a similiar goal, keep in mind that Lululemon in Perth do free sunset yoga classes at the beach on Wednesday evenings.
3. Plan my meals ahead. One of the best ways to eat more healthily, save money, and improve your cooking skills is to put in a little planning. I love shopping at the farmers’ market on Saturday mornings, and I’m in the process of developing a Sunday cook-up plan for the following days. Something as simple as cooking up a few cups of brown rice, a big tray of roasted veg in fresh herbs, toasting nuts and seeds, making a jar of hummus, and mixing one or two fresh salad dressings, can provide you with lunch for the next 3 days at least. When I work out my weekly cook-up, I’ll be sure to share it with you!
So, summer oats! Please excuse my lengthy introduction, but in some shape and form I was eventually going to get to the point of making time to eat breakfast. I am sometimes guilty of skipping breakfast when I’m in a rush (my love of sleep competes with my love of food), so I thought I would run this idea by you: why not make breakfast the night before?!
Oats are delicious, creamy and so good for you! Even my gluten-free friends may still be able to eat them (be sure to check the packaging to see where and how they were processed). Over on Facebook last week, I shared this article highlighting new research out of Harvard University that supports just how great this wholegrain is for good health and longevity. Summer ‘porridge’ involves soaking your oaks overnight, with delicious toppings, leaving you no excuse to skip breakfast the next day. Best of all, it only requires 5 min prep the night before!
Chilled Berry Oats with Rosewater & Almonds
Makes 1 jar, perfect for breakfast on the run or a mid-arvo snack
¼ cup oats (go for rolled, not instant)
¼ cup milk (or dairy free nut milk, soya milk etc)
¼ cup plain, unsweetened yoghurt
½ tablespoon honey (or more/less to taste)
¼ teaspoon rosewater
a dash vanilla extract (optional)
1 tablespoon slivered almonds
1 teaspoon chia seeds
½ cup (or more!) thinly sliced strawberries
1. Combine all ingredients, except for the strawberries, in a medium bowl, gently mixing until just combined.
2. In a clear glass jar, layer a couple of spoons of oat mix with a few sliced berries, and repeat until the jar is full.
3. Seal jar, and leave in the fridge overnight.
Eat straight from the jar, or spoon into a bowl and top with additional nuts, seeds, berries, yoghurt, and/or other fruit. Don’t be afraid to mix up the recipe to include your favourite ingredients! Try substituting berries for other summer fruits, such as plums or peaches. In the cooler months, try baked apple or pear and use pure apple juice instead of milk. Almond butter or tahini would be a tasty addition if you choose to use banana instead of berries (note – in this case leave out the rosewater and use cinnamon instead!).
I hope you have kicked off the new year with health, happiness and a good appetite!
P.S For all you Back to the Future nerds out there (loud and proud!) get excited: Nike will release Back to the Future shoes with self tying laces later this year…