My Foodie Call

Tag: oatmeal

• 

  Blueberry Steel Cut Oats

  Posted at 8:00 pm by myfoodiecall

  Dec 14th
  

  Steel cut oats with brown sugar and blueberries.

  Does your family all prefer different things for breakfast? This family is no different from yours. Some mornings the kids are freaking over eggs, Cheerios are the arch-enemy, or calling out my burnt toast. Nobody is ever happy or on the same page.

  However, this breakfast is great, gets no complaints and has a regular spot in the breakfast rotation.

  Must be doing something right on this one.

  If you are not a big fan of oatmeal’s texture, steel-cut oats may be the kind to change your mind. Although steel-cut oats take a bit longer to cook, they are chewier than regular oatmeal which I like. No slop factor on this breakfast. And although I mention that they take a bit longer than regular oats, really they just simmer on low and you stir every so often. Nothing to stress on. Big deal.

  Give this breakfast recipe a try and let me know what you think.

  

  Grab your stuff….35 minutes later…

  

  Breakfast is served.

  Easy Blueberry Steel Cut Oats

  Ingredients:

  • 1 cup steel-cut oats
  • 4 cups water (OR…a lot of times I will use a can of coconut milk to replace some of the water. Yup, that much creamier. )
  • 1 cup frozen blueberries
  • 1/2 cup packed brown sugar

  Directions:

  1. Bring water to a boil (or milk/water mixture)
  2. Add steel-cut oats
  3. Boil for 4-5 minutes until they thicken a bit.
  4. Reduce heat to slow and simmer for about 30 minutes, stirring periodically.
  5. Add frozen blueberries. Stir for a minute or so, keeping on low heat.
  6. Add brown sugar. Stir.
  7. Serve.

  

  ***Optional add-ins: Peanut butter, Chia seeds, Chopped walnuts, gogi berries, raisins***
  Posted in Breakfast | Tagged blueberries, oatmeal
• 

  Maximum Iron Absorption

  Posted at 7:00 pm by myfoodiecall

  Sep 21st

  I love the science of food combining.

  Although I do not know much about it.

  I don’t feel too bad though because scientists don’t know much about it either. And they’re the experts….

  Traditionally, experts tackle food and nutrients from a reductionist stand point, that is they try to study one micronutrient at a time.

  For example let’s take kale.

  We all know that kale is the latest “superfood”, right? Superfood it is. It has Vitamin A, Vitamin C, Calcium (the absorbable kind, unlike nasty Tums)….

  Here is the thing with kale. It has all of these wonderful magical super nutrients, but what happens when you make homemade “kale chips” that have added olive oil and sea salt to help with the crisp factor? How does the chemical composition of the vegetable change? Is your body still absorbing that calcium? How does the fat from the olive oil affect your body’s ability to absorb the Vitamin A? Does it help it? Inhibit it?

  Scientists are really trying to tackle this from a different perspective because there are in fact so many variables that go into whether or not we absorb and retain the vitamins that we eat.

  Food Science. Our food, their nutrients and how available it is to our body begins the moment that it enters our mouths. But what else are you eating and digesting at that same time?

  It’s fascinating and there is still so much to learn.

  Here is one tip.

  OATMEAL.

  When you have oatmeal…Do you make it with cow’s milk? Eat some yogurt with it?

  Let’s not anymore, okay???

  Oatmeal is a great source of plant-based iron.  Good right? 

  Yes, when consumed correctly. 

  When you consume iron-rich foods with dairy products such as skim milk, they will inhibit iron absorption. It is for this reason that you should not put yogurt in your green smoothies. Basically that spinach in your green monster? It will mean nothing with that vanilla yogurt blocking it’s iron. :(.

  There is hope yet…

  

  Eat me.

  

  Eat me too.

  To maximize your iron absorption, consume your Iron and Vitamin C at the same time. Bingo.

  

  Iron+Vitamin C= Healthy

  Food science. Just the beginning.
  Posted in Random stuff, Small changes | Tagged oatmeal

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  • Small changes…Eat what’s in season.
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