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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Blueberry Peach Cobbler

10 08 2011

Cobbler Warm from the Oven

Oh boy, this is yummy. I follow a chef/writer Mark Bittman and he posted a recipe for a Blueberry Cobbler the other day. It asked for white flour and 1 cup of sugar, so I of course set out to modify it. I had fresh picked peaches and blueberries from Kelowna and I was ready to experiment. If you want the original recipe, follow the link above, but for the no white sugar version, here you go. I saw no reason on adding white sugar or all that butter to it. I used honey instead and thickened it with a bit of Kuzu, or Japanese Arrowroot.

  • 4 cups Blueberries
  • 4 cups sliced Peaches, skin on
  • 4-8 tbsp Honey (instead of 1 cup of sugar)
  • 1 tbsp Kuzu mixed in 1 tbsp water (or use the appropriate amount of cornstarch for a bit of thickening)
  • 4 tbsp cold Butter (instead of 8 tbsp)
  • 1/4 cup Whole Wheat Flour
  • 1/4 cup Spelt Flour
  • 1/2 tsp Baking Powder (I use wheat & corn free, but double the amount)
  • Pinch Salt
  • 1 Egg
  • 1/2 tsp Vanilla Extract (get the good stuff, it’s worth it)
Pre-heat over to 375F. Mix the kuzu water blend with the fruit and 2-4 tbsp honey. If the fruit is in season, it doesn’t need sweetening, the sugar does make the juice thicker though, that’s why I used the kuzu. Use a bit of butter to grease a pie pan or a 8-inch square pan. Add the fruit mixture into the pan.

Warmed up over the Fire

Mix the flour, baking powder and salt together. Cut the butter into small pieces, add to the flour mixture. Using a pastry knife cut the butter into the flour mixture as well as you can. Add 2-6 tbsp of honey, experiment with how sweet you like it, blend with pastry knife. If you have a food processor you can pulse the flour mixture, butter and honey together using it.

Add the egg and vanilla and mix into a thick batter using a fork. I made this twice and the second time I added a wee bit too much flour so I added a tbsp of water and mixed it in. This dough is not rocket science. Spoon the batter onto the fruit, I agree with Mark to not spread it out, but I gave it a little push around. Both attempts were good at 45-50 min in the middle rack, but check to make sure it doesn’t get to golden. I baked the first one in my brothers oven and it got a bit over done. Let cool and set for 10 minutes or so. At my brother’s house I warmed it up over the fire after dinner!

Cobbler served with Vanilla Frozen Yogurt

Serve with frozen vanilla yogurt like we did. Best compliment I got “Nat, this tastes clean, so good”. Just what I was going for, the fruit sang.
Eat well, Be well,
Nat




Just Eat It: Thumbprint Cookies

22 04 2010

This month’s Yoga Shala recipe is a healthier version of a thumbprint cookie. I forget where I adapted this from, too many sites and recipes to keep it all straight, and hopefully I don’t break a copyright law somewhere. These cookies are delicious and not in an ‘I feel bad eating them’ kind of way. If you make your own almond ‘milk’ it is also a great way to use up the pulp we accumulate. If you do, dry it out or lightly toast it. For the filling buy jams that are pure fruit and sweetened with fruit juice or better yet make your own! Planet Organic and Community have a few brands and they are all delicious. My favorite so far is a blood orange jam I bought at Planet. I make them often but need to remember to take pictures…next time.

1 cup Rolled Oats (not instant oatmeal)

1 cup Almonds (or dried almond meal)

1 cup Spelt flour

½ cup Sunflower or Safflower Oil (I use a little less than asked here and a bit of water, you experiment)

¼ cup Maple Syrup (not Aunt Jemima!!!)

¼ cup Agave Syrup* (see note below)

Your favorite fruit jam

Preheat the oven to 350F.  In a food processor, blend the oats and almonds (or almond meal) together until flour like. Put into a mixing bowl and mix in the spelt flour. Add the rest of the ingredients and mix well. Roll the dough into about 1.5” balls, makes about 13-14 cookies. Place on cookie sheet, press the cookies a bit flat, make indentation in the middle of each and fill with the jam. Bake for 15-17 min, until slightly golden. Eat it.

*You can now get a package of two Organic Agave Syrup’s at Costco. We’ve been picking this up in the US on our runs to Vegas and Spokane. I was excited to see some of the organic stuff we buy in the US making it onto the shelves of Costco here. There is a nice bag of organic quinoa there now too.

Eat well, be well,

Nat