Blueberry Swirl Buckwheat, Amaranth + Walnut Porridge

Blueberry Swirl Buckwheat, Amaranth + Walnut Porridge

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I received free samples of California walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Walnut Commission and am eligible to win prizes associated with the contest. I was not compensated for my time.

 

As part of my nutrition program, I took a class last term which covered the basics of cooking whole foods including how to cook grains, beans and other legumes, and greens. One thing I hadn’t previously given much thought to was the reason for soaking grains, beans, nuts, and seeds prior to eating.

Whole grains, nuts, seeds, and legumes contain antioxidants called phytic acids (or phytates) which are the plants’ primary form of stored phosphorus. Phytates tends to bind minerals like zinc, magnesium, calcium, potassium and iron, making them more difficult for us to absorb. Soaking these foods overnight prior to cooking or eating initiates the sprouting process, which makes many of the minerals more digestible.

There is some debate as to whether we should worry about phytates or bother taking the time to soak our whole grains and nuts, as many experts suggest we simply eat a balanced diet and we’ll get enough of these minerals anyway. From my own personal experience however, I have been eating a diet of whole foods, comprised mostly of these phytate-rich plants, for going on 10 years or so, and I’ve continued to struggle with absorbing the vitamins and minerals my diet should contain–even after removing the two big culprits which were causing me the most damage, gluten and dairy. Gut health is an area I’m super interested in learning more about, but in the meantime, I’ve been trying to remember to soak more of my grains and now nuts, in addition to beans, more of the time.

 

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This porridge combination contains three ingredients to get the day off to a good start thanks to those soaked seeds and nuts including walnuts, amaranth, and buckwheat. The California Walnut Commission generously sent me a 2-lb. bag of walnuts to play with and I’ve been having lots of fun using them in unconventional ways. Walnuts are a delicious and versatile ingredient and they perfectly complement other whole foods for nutritious, tasty meals. I’ve found that walnuts can be used a lot like cashews to make “creams,” although with a stronger walnut presence due to their nice wholesome flavor. They pair especially well with amaranth and buckwheat, as all those earthy flavors complement each other.

Walnuts are a nice addition to meals and snacks as an ounce of walnuts — the amount in one serving of this porridge — has 2.5 grams of the essential plant-based omega-3 alpha-linolenic acid (ALA), in addition to 4 grams of protein and 2 grams of fiber.

 

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Since the beginning of the year, I’ve been streamlining my morning process and often make my breakfast the night before, or batch cook a few days of meals at once. I tend to opt for some form of porridge most days and this means I have the perfect opportunity to soak and prep my morning fixings. Since it’s been getting hot outside, I have considered returning to a more summery breakfast like raw buckwheat porridge, but find that I  still tend to wake up ready for something warm to start my day. I tend to run cool most of the time so I decided to make a porridge that is soaked overnight or for a few hours prior to blending, and then it can be quickly finished and heated on the stove top to eat. I usually do the whole process the night before, as long as I remember to soak those main components a few hours before that evening prep. Then I reheat individual portions in the morning.

 

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Blueberry Swirl Buckwheat, Amaranth + Walnut Porridge, serves 4

1/3 cup buckwheat groats

1/3 cup amaranth

1 cup raw walnuts

1 Tbs. apple cider vinegar or lemon juice

4 cups blueberries, fresh or frozen

1 Tbs. raw honey or maple syrup

1/2 tsp. ground cardamom

1/4 tsp. cinnamon

dash of sea salt

1/2 tsp. pure vanilla extract

1/2- 1 1/2 cups water, divided

Directions:
  1. Cover walnuts, amaranth, and buckwheat with warm water and one tablespoon of lemon juice or apple cider vinegar. Let soak overnight. The next morning, drain and rinse well.
  2. In a food processor or blender, puree the blueberries and honey until they become smooth. Spoon out about half the puree and set aside.
  3. Without removing the remaining puree, add in the drained and rinsed nuts and seeds along with the spices and about 1/2 cup water. Puree the mixture until smooth.
  4. To assemble and eat, spoon the pureed porridge into a small saucepan along with enough water to make it a thinnish consistency, if necessary. This will depend on your berries. Heat through until it forms a thick porridge. Then, swirl a few spoonfuls of the blueberry puree into each portion. Top with more blueberries and walnuts, if desired.

 

 

References:

Frølich, W. (n.d.) Phytate–a natural component in plant food. Whole Grains Council. Retrieved from:  http://wholegrainscouncil.org/files/backup_migrate/PhytateProsCons_0910_DK-WGC.pdf.

Sparvoli, F. and Cominelli, E. (2015). Seed biofortication and phytic acid reduction: A conflict of interest for the plant? Plants. 4 (4): 728-755. doi:  10.3390/plants4040728.

Weil, A. (2010). Are phytates bad or good? Retrieved from: http://www.drweil.com/drw/u/QAA400758/Are-Phytates-Bad-or-Good.html.

strawberry, asparagus + radish flatbread

strawberry, asparagus + radish flatbread

 

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It started with my annual, have you tried asparagus before? questioning at the high school garden. To all the new students who told me they won’t eat asparagus, I brought them over to the plants, cut off a few stalks, snapped them into smallish pieces, and handed them over.

This always works.

I love converting asparagus haters. Fresh-off-the-plant raw asparagus is the epitome of what spring tastes like. It’s not tough or bitter or slightly limp like some of us have grown used to. It’s alive and green and has a flavor that even vegetable-avoiding high school students can get behind.

 

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Since then, we’ve been eating a few asparagus-filled meals on repeat.

 

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The first is this strawberry, asparagus + radish flatbread. It is perfect for a light meal or can be paired with others for more of a tapa-style selection. The Recipe Redux theme this month is tapas and small bites, so check out the link-up below for more ideas, if you’ve the mind. William and I have tended to make two of these flatbreads at a time, eat one for dinner, and then the other for lunch leftovers the next day. I like mine drizzled with a little balsamic vinegar and he leaves his as is. We love them.

 

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The other asparagus dinners we’ve been enjoying and sharing with friends this spring include a quick sauté of asparagus, mushrooms, zucchini, and peas over Lindsey’s chickpea mash and then again with her vegan chickpea alfredo pasta, which we serve with asparagus, peas, and any number of other spring vegetables.

 

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Strawberry, Asparagus + Radish Flatbread, makes 2

1 1/3 cups garbanzo bean flour

2/3 cups brown rice flour, plus more for dusting

2 tablespoons extra virgin olive oil

1 teaspoon baking powder

1 teaspoon fine grain sea salt

1/2-2/3 cup water

1 bunch asparagus, chopped into 2-inch pieces

1 bunch radishes, thinly sliced

juice from 1/2 lemon, or more to taste

olive oil

2 cloves garlic, minced

1 Tbs. raw honey

1 lb. strawberries, sliced

1 handful fresh flat-leaf parsley, finely chopped

balsamic vinegar, to drizzle, optional

  • Mix the flours, oil, baking powder, salt, and water. Add enough water to make a dough that can be handled and rolled. Then allow the mixture to rest for about 10 minutes. Divide it in two, and roll out one of the flatbreads on a floured work surface. Transfer to a baking pan or pizza dish and with a pastry brush or your fingers, coat the dough with a small amount of olive oil.
  • In a large bowl, toss the asparagus, radish slices, lemon juice, and garlic.
  • Then top the dough with half the asparagus mixture and bake at 400 degrees F for about 16 minutes. Without removing from the oven, add half the sliced strawberries, a handful of parsley, and a drizzle of honey, and then bake for an additional 3-4 minutes, just to warm the ingredients.
  • Remove from the oven, drizzle with a small amount of balsamic, if desired, slice and serve.
  • Repeat with the remaining dough and ingredients.

superseed porridge with rhubarb, blood oranges + tahini

superseed porridge with rhubarb, blood oranges + tahini

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William took over my yoga mat the other night and started doing weird yoga-esque stretches I’ve never seen before. I’m certainly no yoga expert, but I think he was making them up. When I inquired about this new foray into brief stretching, he started talking about helping out his Qi (sounds like chee), which in Traditional Chinese Wisdom is the circulating vital energy or life force within us.

Around our house, I talk about Qi all the time, especially as it relates to mental clutter, anger or frustration, and digestive unease–basically whenever I notice something is personally out of balance. William is just about the only one I talk about Qi with, and having him suddenly spout my words back at me was a moment of startling clarity. As it turns out, when we spend enough time with someone, we begin to believe and do the same things as each other. I guess that’s why he also wanted only a big thrown together “beans and rice salad” for his weekly meal contribution recently, instead of the more typical tacos, pasta, and pizza fare.

It all makes me wonder, what little practices and sayings am I picking up from him (and others) that I haven’t noticed?

 

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Superseed Porridge with Rhubarb, Blood Orange + Tahini, serves 1

I eat more oatmeal than my old horse but have also been experimenting with a good mixed grain/seed porridge combination these past few months. I’ve finally found one I like. It includes a few of the pseudo-grains/seeds I’ve been trying to enjoy more of including amaranth and buckwheat. They are wonderful and nutritional heavy-weights, but have strong, distinct flavors that can overwhelm all on their own. I leave out what we consider true seeds from the actual mix as I like to add ground sesame, flax, sunflower, pumpkin, hemp, chia, or tahini as the whim strikes, and I expect you will as well. Sometimes I add in an adaptogen like ashwagandha or maca powder, which I’m eagerly learning more about in my herbal medicine classes for their ability to help us adapt to stress. That’s a highly individual thing, however, and I recognize that simply making a good morning meal and eating it mindfully at a table is a vast improvement for many of us. I’ve tried this porridge mix with a number of flavor combinations throughout the seasons, but the one I love right now is heavy on the rhubarb with blood oranges and tahini.

 

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Super Seed Porridge Mix, makes 10 1/3-cup servings

2 cups old-fashioned oats, gluten-free if necessary

2/3 cup quinoa flakes

1/2 cup amaranth

1/2 cup buckwheat

  • Mix together and store in a container of choice. When ready to cook, use 1 cup water to 1/3 cup grains for each serving.

 

Rhubarb, Blood Oranges + Tahini Porridge

rhubarb sauce, as much or as little as preferred

1-2 tsp. tahini

1 cup water

1/3 cup porridge mix

1 blood orange, sections separated and roughly chopped and a little zest stirred in.

sweetener, to taste

  • I stew the rhubarb into a sauce or compote ahead of time. Including chopping and prep, it takes no more than 20 minutes. Simply chop a few stalks of rhubarb roughly and then add to a small saucepan along with a small splash of water. Cook over medium high for a few minutes until it becomes a sauce. Unlike a lot of people, I don’t add sugar to the sauce and instead leave it tart. I’ll add a sweetener of choice to whatever I mix it into and adjust as needed. If I feel like getting fancy, I’ll stir in a little vanilla or orange zest.
  • Then boil the one cup water and whisk in the grains in a small saucepan. Cook until it becomes a porridge, and stir in the rhubarb sauce and tahini in the last few minutes, until warm.
  • Finally, add in a little orange zest and the orange sections in the last minutes, as their Vitamin C is heat sensitive and easily lost in cooking. Add sweetener of choice to taste.
  • All in all, this is more of a weekend porridge—or as I’ve taken to doing, it can be easily made up the night before. I cook the entire thing save the blood orange, and then pour into my serving bowl and let it chill overnight in the fridge. The next morning, I simply reheat in the microwave and stir in the orange and orange zest and I’ve got a fancy start to an otherwise busy morning.