By Karimah Bint Dawoud, Qualified Clinical Nutritionist
It’s just started to get a little chilly at the morning and people love porridge. The spices are optional but are healthy ,wise ,beneficial , mainly anti-inflammatory and anti-biotic. Fantastic food to eat after training, home made spicy porridge made with cashew milk. Cashew nuts are packed with L-Arginine, which is a necessary amino-acid for converting protein. It’s also good for the heart, blood vessels and immune system. It is important to remember when we get our nutrients from whole foods as opposed to tablets and processed training formulas, that there are hundreds if not thousands of un-identified components in the wholefoods that enhance absorption and well being.
We like to pre-soak the oatsthe night before, as it makes for quicker cooking time and optimum nutrition and digestion.
Here’s an extract from Nourishing Traditions which explains the reason why oats need to be soaked:-
“All grains contain phytic acid (an organic acid in which phosphorous is bound) in the outer layer or bran. Untreated phytic acid can combine with calcium, magnesium, copper, iron especially zinc in the intestinal track and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects. Soaking allows enzyme, lactobacilli and other helpful organisms to break down and neutralize phytic acid. As little as seven hours of soaking in warm acidulated water will neutralize a large portion of phytic acid in grains. The simple practice of soaking cracked or rolled cereal grains overnight will vastly improve their nutritional benefits.”
INGREDIENTS for single portion
- 50- 100g porridge oats (pre-soaked) depends on your size and if you are training.
- ½ -1 tsp cinnamon powder
- ½- 1 tsp turmeric/haldi powder
- ½- 1 tsp ginger powder
- 1 banana
- 130 ml milk nut milk like almond or cashew for cooking
- 125 milk for serving
- Fresh or cooked fruit and/or clear honey, to serve
- Soak the oats in water for at least 8 hours/overnight, allowing them to ferment
- When ready to cook, drain liquid off through colander and place in a small saucepan,
- pour in the milk
- Add spices and stir for 1-2 minutes
- Leave to stand for 2 minutes before serving
- Place in bowl, add remaining milk if desired
- Add honey, banana, other fresh or cooked fruit
Karimah Keep Fit, here to empower you