Pumpkin Spice Steel-Cut Oats
SERVES 6
Spicy pumpkin flavors for breakfast? This super simple recipe is quickly prepared before bed and will be ready and cooked to perfection by the time you wake up. Family and friends will be wondering where you found the time.
Ingredients:
1 ½ cups (375 mL) steel-cut oats
2 cups (500 mL) 1% milk
4 cups (1 L) water
1 cup (250 mL) pure pumpkin purée
2 tsp (10 mL) cinnamon
1 tsp (5 mL) ground ginger
½ tsp (2 mL) nutmeg
1 Tbsp (15 mL) pure vanilla extract
1⁄3 cup (75 mL) pure maple syrup or brown sugar
Vanilla yogurt, cream, or milk (optional)
Directions:
Place the oats, milk, water, pumpkin, cinnamon, ginger and nutmeg in a 5- or 6-quart slow cooker. Stir gently and cook on low for 7 to 8 hours or overnight.
Stir in the vanilla and maple syrup.
Serve with yogurt, cream, milk if desired.
Roasted Chicken, Kale & Buckwheat Soup
SERVES 4
Give your take-out menus the night off. Weeknight meals should be delicious, simple and healthy. This chunky soup is all that with precooked chicken, kale, buckwheat and sweet potato.
Ingredients:
1 Tbsp (15 mL) grapeseed or extra virgin olive oil
1 cup (250 mL) chopped onion
3⁄4 cup (3 mL) chopped celery
1 tsp (5 mL) minced garlic
4 cups (1 L) chicken stock
1 cup (250 mL) water
2 cups (500 mL) roughly diced sweet potato
1⁄3 cup (75 mL) buckwheat groats (or quinoa or sorghum)
2 cups (500 mL) thinly sliced kale, ribs removed
1 bay leaf
1 Tbsp (15 mL) fresh thyme or 1 tsp (5 mL) dried thyme
1 cup (250 mL) roughly diced roasted chicken
Freshly ground black pepper to taste
Salt to taste (optional)
Directions:
Heat a large saucepan on medium-low heat.
Add the oil, onion, celery and garlic. Cook, covered, for about 7 minutes or until the vegetables are starting to soften, adding a tablespoon or two of water to the pan if the mixture starts to dry out.
Pour in the stock, water, sweet potato, buckwheat, kale, bay leaf and thyme. Bring to a simmer and cook, covered, for 17 minutes or until sweet potato and buckwheat are tender.
Add the chicken and simmer until hot, 3 to 5 minutes. Add pepper and salt (if using) to taste.
Serve.
TIP: Instead of cooked chicken, try precooked low-fat Italian sausage.
Chewy Chocolate Granola with Cherries & Buckwheat
MAKES 5 CUPS/10 SERVINGS
This delicious granola can be made chewy or crunchy. Use cherries, cranberries, or for something a little different, try a combination of your favorite chopped nuts.
Ingredients:
1 cup (250 mL) quick-cooking oats (not instant)
1 cup (250 mL) quinoa flakes (or other flakes such as amaranth, buckwheat, millet or more oats)
3⁄4 cup (175 mL) buckwheat groats (untoasted buckwheat kernels)
1⁄2 cup (125 mL) flaked unsweetened coconut
1⁄2 cup (125 mL) slivered almonds
3⁄4 cup (175 mL) honey
3 Tbsp (45 mL) extra virgin olive oil or grapeseed oil
3 Tbsp (45 mL) unsweetened cocoa powder
Pinch of salt
1⁄4 tsp (1 mL) baking soda
11⁄2 tsp (7 mL) pure vanilla extract
1⁄2 cup (125 mL) dried cherries
Directions:
Preheat the oven to 275°F (140°C) and line a large rimmed baking sheet (21 × 15 inches/52 × 38 cm) with parchment or a silicone mat. Set aside.
In a large bowl, stir together the oats, quinoa flakes, buckwheat, coconut and almonds.
In a small saucepan, combine the honey, oil, cocoa and salt. Heat on medium-low, stirring frequently.
When it has bubbled for 1 minute, stir in the baking soda and vanilla.
Remove from the heat and pour over the oat mixture. Stir until evenly coated.
Using a spatula, scrape the mixture onto the prepared baking sheet, flatten into an even layer not more than 1⁄2 inch (1 cm) thick and bake for 10 minutes for chewy granola or 20 minutes for crunchy granola.
Remove from the heat and allow to cool, enough to manage.
Pour into a large clean bowl and toss with the cherries. Store in a sealable container for up to 1 month.
Carolyn Hemming is the co-author of five cookbooks: Quinoa 365, Quinoa Revolution, Grain Power, Sweet Goodness and Vegetarian Any Day.
Writing with her sister, Patricia Green, their recipes are known for bridging the gap between traditional American eating habits and healthier options, with often unique ways to prepare recipes that are uncomplicated and full of flavor. Their recipes and ancient grain expertise have been featured throughout popular media including Eating Well Magazine, Oprah.com and Costco Connection. Hemming resides with her family in Holly Springs, NC.
