Steel Cut Oats, Muffin Size

29 01 2013

I’ve done it. I’ve found a new weekday breakfast (and managed to get a blog post up in January). Anyone that knows me, I’m a creature of habit, same breakfast Monday thru Friday. Whole soaked and sprouted grains with cinnamon and toasted mixed nuts and seeds. Oatmeal with natural peanut butter and maple syrup on the weekends, yummy. That and a green smoothie, I’m good to go.

I love oatmeal and whole oats. Oatmeal is a bit of a pain at work though because you have to add the hot water, cook it and then you’re left with a messy bowl after. The sprouted cooked whole grains (kamut, spelt, soft wheat etc) are great because you can make a weeks worth at a time. It freezes, it packs well, there’s no water required and they don’t clump, but a spoon and bowl are required. See my post about Kamut for Breakfast from awhile back. If you practice or workout in the morning, you probably eat when you get to work or school so it makes for a rushed breakfast before meetings or class (or you eat in meetings if you have tolerant colleagues, I do ;-)).

In November’s Alive magazine there was group of recipes that featured oatmeal. One recipe looked like cooked oatmeal in a muffin wrapper, I was intrigued. I tried it and it is now my go to breakfast. They are filling and nutrient dense. Here is the original recipe, I skipped the compote and made a few edits based on my experience and likes. I’ve made these every week since. They take no time at all.

IMG_1761

Muffin Size Steel Cut Oats

  • 1 cup Steel Cut Oats (soak them in filtered water overnight in the fridge and then rinse and drain them)
  • 1/2 cup Oat Bran or Spelt Flour (I’ve tried both, I am sure you could try a GF flour of some sort)
  • 1/2 cup or more of chopped Walnuts (I’ve added pecans as well)
  • 1 tsp Nutmeg
  • 1 tsp Cinnamon
  • 1/4 tsp Sea Salt
  • 1 Tbsp Coconut Sugar (I added this to original recipe, they were a bit bland)
  • 2 Free Range Eggs (you could try the flax meal egg substitute for vegan)
  • 1/2 can of Pumpkin Puree, about 1 cup (use the unsweetened plain one)
  • 3/4 cup unsweetened Almond or Soy milk
  • 2 Tbsp Maple Syrup

Steel Cut Oat Muffins 2

Pre-heat oven to 350 degrees. Mix dry ingredients together (drained oats, oat bran or spelt flour, walnuts, nutmeg, cinnamon, salt and coconut sugar). Whisk the wet ingredients together (eggs, pumpkin, milk, maple syrup). Mix the wet with the dry. Line a regular sized muffin tin with muffin papers (I prefer this over greasing them because they are easier to pack to work).  Put in the oven, middle rack, let bake for 25-30 min. The recipe called for 20 min or until set. The first time I made them, liquid was still bubbling out of them at 20 min, I was really skeptical. I ended up baking them for 30 min and they turned out, but a bit dry. Now when I make them I bake for 25 min and then cool, in the muffin pan, for 15 min to finish setting. Remove and put on cooling rack. They sweat a little, so they need to be on a cooling rack. Freeze half, fridge the other half and take two to work a day (along with your green smoothie).

Steel Cut Oat Muffins 3

Other notes:

– I haven’t tried this yet, but I will experiment with ripe bananas and home-made apple sauce. Might need to adjust the amount of oat bran to soak up extra liquid from the apple sauce.

– I freeze the other half of the canned pumpkin. Put the lid back on the top of the pumpkin and freeze. Take out hours before using to defrost. You’ll need to drain the pumpkin a bit to rid some of the liquid. Or, just make a double batch with a can of pumpkin and freeze them. They freeze great!

– If you try alternatives, let me know!!!

Eat well, Be well,

Nat

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Chia Seed Pudding

1 10 2011

October 1. No snow on the ground. Good. Although I am dreaming of big pots of warm soup and the smell of curries on the stove. What I love about fall and winter is that cooking gets a bit easier but more creative at the same time. There is so much to be made on the stove and in the oven, which we try to use less of in the summer. The BBQ reigns supreme from veg to fish and fresh salads are a staple. The markets are full of root vegetables and squash at the moment. We ate a medley of fresh beets from our garden and baby potatoes last weekend, cooked on the BBQ of course.

I did get some food experiments in the last few weeks. My favourite has been Chia Seed Pudding. I bought chia seeds in my last nut and seed order from Real Raw Food months ago, but they can be found at most health food stores now. Chia seeds are all the rage at the moment in healthful cooking. You’ll remember the sprouted version as ‘chia pets’ growing up. These little tiny seeds are packed with omega 3-fatty acids and a-linolenic acid (ALA), both essential fatty acids believed to be important for metabolism. I did a bit of research on what to easily do with them. Adding them to my green smoothies or to my breakfast seed/nut mix was too easy. Then I came across this fun chia seed pudding recipe from Happy Healthy Life vegan blog. A sweet blog with a bunch of great recipes and healthful advice. I highly recommend it.

It was very cool how over night the chia seeds expanded and thickened the liquid, like little baby tapioca’s. T said they looked like snake eyes, ah, okay. T being my adult husband ;).

Here is my rendition of her recipe for Chia Seed Pudding:

  • 2 tbsp Chia Seeds
  • 1 cup Vanilla Soy Milk (I used a 250 ml tetra pack)
  • 1 tbsp Maple Syrup
  • 1/4 tsp Cinnamon

Mix the ingredients together. Cover and put in the fridge. I checked on it once or twice the first day, and gave it a bit of a stir because I saw the seeds settling to the bottom. After a day or so in the fridge it was ready to eat. You have to try this. It was delicious. A perfect dessert and if you have kids, a perfect kitchen experiment to understand the cool things food does.

I don’t usually buy sweetened soy or almond milks, but this was an exception. I will try making it with unsweetened and add my own vanilla flavour. I don’t think my home-made almond milk would work well, it tends to separate a bit and I have to shake it each morning to use. I’ll keep experimenting though.

Happy October everyone!

Eat well, Be well,

Nat