Autumn is here, finally.
Love this short, sweet season.
I guess everybody does, I mean what’s not to like about fair weather, falling leaves, the promise of a cozy winter (things always look better when expecting them- also see- trips abroad: a dream before- many times a disaster during, a dream in retrospect. that’s the beauty of the human brain).
I decided it’s time to switch from my banana smoothy/ice cream , to a more heartwarming comforting satiating filling dish.
Before boasting on the super recipe I am about to distribute here (my own invention people!) might I remind you for the 20,000 time that I am no registered dietitian or health anything, just your simple retired lawyer+health enthusiast+vegan looking for better ways to implement plant based protein to my diet.
Back to my wonder recipe:
oatmeal (more) protein porridge, complete with lots of protein (goes without saying), vitamins, minerals and a super satiating feeling.
The best thing is that it is a hassle free meal, that you can make at work too, and requires a minimal amount of dishes to wash!
*I really cannot understand those cooking shows where you see the cooks using a separate bowl for every ingredient, and stirring different pans -that end in the same dish anyway.
I bet they don’t get near the sink, that’s why .
But we do.
So no extravagant bowls and pans and cooking utensils for me , thank you very much.
Minimalism at its best.
Ingredients:for 1 serving :
2 Tbsp ground oats -as in oatmeal.(I grind them with my hand mixer /Vitamix)
2 Tbsp ground /thin bulgur ( if you don’t have bulgur , don’t like bulgur, are allergic to it or if it costs more than 2$ a kilo (this is a great value for money food staple at our house hold ), then swap it for 2 more tbsp of ground oats. perfectly fine.
The reason I added the bulgur, was I was looking for a change, and wanted something filling. the bulgur is super satiating, believe me. and nutritious too: in 100 grams of dry bulgur, there are 357 calories, 76 carbs, 10.4 grams of protein, iron, manganese, and folate.
I admit bulgur contains less fiber than oatmeal (actually- considerably less- 100 grams of oatmeal holds 9 grams of fiber, where bulgur contains only 0.6 grams), but I really love the combination of the 2 , and I feel it is more satiating for me this way.
As usual- do whatever you want.
Here is a proper article on the benefits of bulgur, should you wish to broaden your horizons.
*3: 1 tbsp ground flax seeds: ( I grind the flax seeds with my Vitamix, and freeze in a mason jar).
*4: 1 tsp chia seeds. no need to explain why. super food etc.
*5: 1 Tbsp vegan protein powder.
*6: a dash of salt. yes, salt. salt . adds taste, believe me. porridge is an all time English breakfast favorite, and Jamie Oliver says a proper porridge is never complete without a dash of salt, so there you go. or as I used to say- “I rest my case”.
*7: 1 Tbsp of home made date spread.
Should you need reminding of this 8th wonder , then here is a link to a previous post where I disclosed the well kept secret of making home made date spread. easy, healthy, yummy, nutritious. do it.
*8: 0.5 cup vegan protein yogurt. I am not going to recommend brands, since I have no idea what your stores keep. buy a brand you trust and like, and doesn’t cost too much.
***The yogurt is a necessary side to the oat bowl, it doesn’t mix in with the rest of the ingredients!
As shown in picture: ( the small container to the left). a mix of yogurt and apple sauce. yummmmmm!)
*9: speaking of apple sauce: 0.5 cup home made apple sauce!
Should you need a reminder -here is a link to my previous post babbling on the subject of home made apple sauce:
*10: a dash of freshly ground nutmeg.
Don’t give me that look!
You know very well I am far from being one of those fancy show offs that require strange ingredients for the sake of showing off.
The thing is, I am telling you– it does make a huuuuuuge difference.
I know it’s easier to buy ground nutmeg, but the smell and taste (ok, its aroma!) of the freshly ground one- wow.
If you have pumpkin spice- I would try it. we don’t have it here, so no pumpkin spice for me.
Oh sorry- 1 cup of boiling water. perhaps a drizzle of soy milk, for good measure.
In the bowl you intend to eat in, put all ingredients aside from the yogurt and the apple sauce, mix well, microwave for another minute if you feel like it (though not necessary), and eat -alternating one spoon of porridge, with one spoon of yogurt+applesauce.
This is so good, I just know you will love it.
now to macros:( thank you Myfitness pal app! (no affiliated nothing here, just a simple thank you.)
As you can see, the numbers are quite nice, the taste is great (sure, I know, to each his own, but some things are just, you know, a joy for every taste pallet ), easy to make, carry as dry goods in a jar to work (separate container for yogurt +apple sauce), just add boiling water , wait a minute, stir and be the center of attention cubicles around the world.
Oh- and plant based too- did I mention that?
Enjoy- the cooliflower.