I am not a medical/health/emotional/financial /nutrition or any other kind of expert as far as it concerns the contents of this blog,  therefore anything written on the blog is not to be taken as any kind of advice, and should you choose to rely on anything  I write on this blog- you are doing it at your own risk and on your own responsibility.

So, I already told you I dislike “nutritional axioms” -my previous post was all about the axiom “olive oil is super healthy for you!”- I am linking the post just in case you feel the instant urge to read that post again. (which is totally understandable).

Here is the link: My oil-free experiment!

Today’s post is about the axiom “all food loses a considerable amount of its nutritional value when cooked. “

I told you in the previous post that for the past months I’ve been having a good time with a mostly raw whole food plant-based diet, meaning that to my regular vegan diet I added the need to cook only the mandatory food that cannot be prepared otherwise- mainly legumes and grains.

I am aware that raw vegan stars sprout their legumes instead of cooking them- I am not there- I need my food to be warm and my lentils and beans and chickpeas to be well cooked and tender- since I do not- nor will I- buy the canned version.

**Seriously people- I know I’m retired and have all the time in the world to fuss about in the kitchen- but soaking and cooking legumes is something I did while working a very demanding job and raising 3 kids with little to no help since it’s really so simple and takes so little of your time- there is no reason to buy beans that sat in the supermarket for a very long time with who knows what preservatives. Plus, the canned version is at least 4 times the price of the same amount cooked at home, and in my opinion the home cooked version tastes so much better, so

But- if you are a raw vegan warrior- keep up the good work -the problem I personally have is with raw vegans that eliminate legumes and grains from their diet altogether because they cannot cook them., resulting in them getting their protein and other essential nutrients from all sorts of expensive store bought powders.but, that’s just me, and if it works for you, you probably don’t give a dang anyway.

I have absolutely no idea how you can survive on fruits and veggies only- not for a week or a month- but as a sustainable diet? I wonder. but people do it- so fine with me- Again, as I told you- I am a strong believer in “live and let live”- concerning everything in life- including food choices.

But- aside from my legumes (Ok- and the 1 cup of black coffee I will not stop drinking first thing in the morning no matter what) the other challenge was my oat porridge- my staple breakfast.

I know I know -many people have a perfectly great time eating overnight oats that sat in the fridge- straight out of that fridge-

I like it- but it feels to me as if something is missing- the warmth of the porridge is lost- and I have no idea why- but it’s less satisfying this way.

But “all nutritional value will diminish if I cook the porridge!” .

Or so I thought.

Turns out – from my web search- (told you- did not- and will not- conduct clinical trials concerning these matters -I read and check and double-check the facts I read online)that some of my porridge ingredients dislike cooking or heating and lose a lot of their value that way- but some- don’t lose a considerable amount of nutrients.

So who was on what team?

קWell- Chia seeds apparently don’t react well to heating, banana and grapes don’t either.

Oats need soaking- but cooking for 10 minutes can diminish some of the important nutrients in them- and flax seeds lose the least amount of nutrients when cooked.

Here is the relevant link to the article:https://www.livestrong.com/article/533140-does-flaxseed-lose-nutrition-when-it-is-cooked


So I decided to follow Julius Cesar’s advice, and “divide and conquer”.

*Again- if you like cold fridge overnight oats- don’t bother with all that- keep going- it’s simpler and quicker and even healthier than my version- but if you miss that warm bowl of porridge but would rather not kill the chia at the same time then here is my version:

I mix 1 tbsp of dry chia seeds with 1/3 cup of cold soy milk, wait for a few minutes then mix again -it takes time for Chia to “open up” to the milk- if you don’t believe in eating chia lumps then stir like a pro.

I store the well-mixed chia+milk in the fridge- until tomorrow.

That’s it for preparing ahead.

Next morning, In a different bowl-I mix The rest of my 1-2-3 perfected oat porridge; 3 tbsp of oats, 2 tbsp of flax seeds, a few grains of salt, and freshly ground nutmeg. I add 1/3 cup of boiling water and mix well.

To the Chia mix, I add the grapes and bananas, and only when the oat mixture is warm but not boiling hot- add the chia mix including the banana and grapes.

This lets me have a warm oat porridge- while sacrificing as little nutrients as possible in the process.

I don’t cook the mixture or heat it in the microwave, and if you’re thinking “I can’t make such a fuss if I plan on eating this at my office table!”- then I beg to differ.

Take the chia mix in a small container, put an unpeeled banana and a bunch of grapes in another- and in a small bag put the dry ingredients- oats, ground flax, and nutmeg.

There is boiling water at almost every office, so you can pour 0.3 a cup on the dry ingredients in a bowl- then add the chia and fruit. again- no need to cook or microwave- just mix together-

I have no idea how this will work in the winter- so far it works great, so I’ll keep going.

The benefits of such a breakfast?super healthy , nutritious and satisfying breakfast, consisting of;

15 grams of fiber (super important!!!).The fiber makes this breakfast extra satiating.

10 grams of protein.

Lots of nutrients like Iron. Calcium. Magnesium, Manganese and others.

Enjoy- the cooliflower.

Published by wiseassvegan

an organized full time working vegan -with plenty of ideas on getting everything done in the most simple and efficient way possible.

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