The Ernährungsexpertin presents a set of variants, with which a nourishing breakfast porridge can be prepared, which can be enriched besides with different healthy ingredients, in order to arrange the optimal breakfast. Which ingredients can be combined here with the porridge, Jeffers explains following the presentation of the different grain and/or pseudo grain varieties.
Gruel is prepared by boiling water, milk and oat flakes (or oatmeal) and offers a healthy, nutritious start to the day. The taste, however, is not everyone’s cup of tea. The expert has put together a variety of alternatives in a recent article from the Cleveland Clinic.
A healthy breakfast offers the optimal start to the day. A warm porridge made of wholemeal cereals such as porridge or gruel is particularly recommended, but it takes some getting used to the taste. The Ernährungsberaterin Laura Jeffers of the Cleveland Clinic (USA) presents seven tasteful alternatives.
Delicious and healthy alternatives to porridge
Originally, this so-called pseudo grain comes from the Andean regions of Bolivia and Peru. Quinoa forms a protein powerhouse (one of the few plants that contain a complete protein), is gluten-free and contains 15 percent of the daily iron requirement recommended by the FDA (US health authority), reports Laura Jeffers.
Quinoa is prepared by boiling a cup of the seeds (rinse beforehand) in a small saucepan with two cups of water mixed together, covered and simmering for 15 minutes. This is enough for two people.
Quinoa – pseudo grain from the Andes
Amaranth is also a pseudo grain from South America and was already used as staple food by the Incas, Mayas and Aztecs. The seed contains all essential amino acids, which makes it a well suited vegetable protein source, according to Jeffers. Amaranth is also gluten-free.
For a serving for two people, half a cup of amaranth and one and a half cups of water are brought to the boil in a pot and then simmered at reduced heat for 20 minutes.
Polenta is made from corn semolina and is traditionally used in the cuisine of Italy, France and Switzerland. “Polenta made from organic corn is a good source of vitamin C and the carotenoids lutein and zeaxanthin,” says Laura Jeffers. Besides polenta is likewise gluten-free.
As method of preparation the Ernährungsberaterin recommends: Bring two cups water in a small pot to the cook and add half a cup Polenta and a quarter teaspoon salt. Stir frequently and let it simmer at reduced heat for about 30 minutes. If the mixture looks too dry, add more water.
Millet has been part of the human diet for thousands of years and was also used for porridge in ancient Rome, while in India and Ethiopia it was traditionally ground and used for flat bread, explains Laua Jeffers. Millet is not only gluten-free and rich in fiber, but also contains a lot of iron, B vitamins, manganese, phosphorus and magnesium.
The preparation is somewhat more time-consuming here, however. Half a cup of Kamut is soaked overnight in a cup of water. In the morning, drain, rinse and place in a small pot. Fill up with water until the kamut is covered about one centimeter and bring to a boil. Simmer at reduced heat for at least 25 minutes until the water is absorbed.
Kamut is the name given to a certain, recently rediscovered variety of Egyptian wheat, the khorasan wheat, the expert explains. Kamut convinces by a higher content of protein, selenium, zinc and magnesium than modern wheat.
WashingtonNewsday Health and Wellness.