TRY THIS FOR ST PATTYS DAY! Steel-Cut Oats with Amaranth Seeds, Chia Seeds and Blueberries: The seeds represent Ancient Grains. WOW yummy in the tummy first thing in the morn or heck anytime. The recipe comes from one of my all time favorite chefs Martha Rose Shulman. Buy her cookbooks! Shes smart and so knowledgeable about all things food. I had it this morning and actually added in some of my favorite whey protein powder BIOCHEM from Whole Foods (or amazon on web), vanilla flavor sweetened with the herb stevia. The whole thing packs a punch as I get ready to wade through 10 inches of snow with my German Shepherd five o. Give it a try! Heres how to prepare: Use frozen blueberries like my favorite which is Wyman’s wild blueberries. The ancient grains add more calcium, protein, and omega-3s. I plop walnuts or almonds on top. TOTAL TIME 5 minutes (plus overnight soaking) FOR EACH BOWL • 1/4 cup regular or quick cooking steel-cut oats • 1 tablespoon amaranth seeds • 1 teaspoon chia seeds • Salt to taste (I use a generous pinch) • 1 heaped tablespoon fresh or frozen blueberries, or more to taste • 3/4 cup water • 1 teaspoon honey or maple syrup, plus more as desired for drizzling • Optional toppings: walnuts, chopped toasted skinned hazelnuts, chopped toasted almonds, grated apple or pear, freeze-dried blueberries PREPARATION 1. The night before, stir together steel-cut oats, amaranth seeds, chia seeds, salt and blueberries in a medium microwave-proof bowl. Bring water to a boil and pour over mixture. Add honey or maple syrup and stir, then cover bowl with a plate. 2. In the morning, microwave mixture for 2 minutes on 100 percent power. Remove bowl from microwave and carefully remove plate (bowl will be hot and steam will rise from cereal). Stir mixture, cover again and return to microwave. Heat for 2 minutes more, or until mixture is no longer watery. 3. Transfer to a serving dish and sprinkle on toppings of your choice. YIELD Serves 1 Nutritional information per serving: 167 calories; 3 grams fat; 1 gram saturated fat; 2 grams polyunsaturated fat; 1 gram monounsaturated fat; 0 milligrams cholesterol; 30 grams carbohydrates; 4 grams dietary fiber; 8 milligrams sodium (does not include salt to taste); 6 grams protein
Posted on: Mon, 17 Mar 2014 14:52:32 +0000
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