PERFECT HIGH PROTEIN OATMEAL OR SPELT PORRIDGES: Sugar-free, Vegan

Porridge is the perfect food as Autumn settles in...

Porridge Base: Sugar-Free, High Protein Nut & Seed Ultra Granola 
(here in oatmeal but also in spelt) 

posted as Ultra Granola in 2016

67goingon50's porridge - whether oatmeal or spelt - is heart-friendly, sugar-free, high in fibre and Vegan. 

And totally un-boring.  The base is a crunchy Granola (either oatmeal or spelt), studded with nuts and seeds, toasted to a burnished gold.  

And it's very healthy.  Dried unsweetened coconut replaces sugar or honey.  The combination of sunflower, sesame and pumpkin seeds is said to have the same protein value of steak.

Gently cooked with three (not two!) times the amount of liquid to granola - whether water or milk is a matter of choice - the result is creamy, nutty, easily digested and utterly more-ish. 

More than one starving singleton has opted for a big bowl of porridge instead of - or before - supper when under pressure.  

"A small bowl of porridge each day could be the key to a long and healthy life, after a major study by Harvard University found that whole grains reduce the risk of dying from heart disease..."   Daily Telegraph, 5/1/2015

The recipe was inspired by a 20-year-old No-Sugar cookbook which the Blogger lost.  

The frugal can halve the amount of seeds and nuts, and store the remainder in an air-tight container for next batch. 

First up is Oatmeal Porridge, then Spelt Porridge.  Due to popular demand, there is now a slightly sweeter version of ultra granola:                               

1.  Ultra Granola Oatmeal Porridge with Molasses Sugar & cream (opt)

67 loves organic Irish oatmeal (Flahavens) but standard oats are excellent and economical.  Either way, berries to scatter on top become more affordable.   

Cost: minimum £2.00 (2019 prices), less for standard oatmeal

Serves: many 

Ingred:

450gm/16oz oatmeal (not jumbo oats)

2 oz/57 gm dried, unsweetened coconut

2 oz/57 gm sunflower seeds

2 oz/57 gms sesame seeds in (opt - sesame can cause an allergic reaction)

2 oz/56 gms pumpkin seeds

2-4 oz/ 57-112 oz nuts of your choice.

2 tablespoons sunflower or other veg oil (not olive)

few drops of vanilla

Method:

1.  Heat oven to 375F/190C/gas mark 5

2.  Mix dry ingredients.  Add sunflower oil and vanilla; stir.

3.  Pour into a 9" x 11"  pan.  Bake in centre of the oven 20-25 mins, stirring half way through until browned and smelling lovely. 
4.  Cool
5.  Measure out 1/4 to 1/3 cup granola per person, stir in 3x the amount of water (the Scots always add more water than we do) 
6.  Bring to a boil, stir clockwise one minute' reduce heat to low.  Leave 3-5 minutes until smooth and creamy.

7.  Add black sugar (also known as molasses sugar) plus single cream, milk or yoghurt

8.  At the office: add 3x the amount of granola in liquid; cook on top of stove (preferred) OR microwave on med in a very large (!) bowl, covered, for 3 mins 

*Flahavens 

2. A nutty Spelt Porridge - lower-gluten - is a tasty alternative to oatmeal

Lower Gluten Spelt Porridge, warming & satisfying
'Tasty, full of nuts & seeds - I love it.' Taster

Need or want a change from oatmeal for breakfast? Try wholegrain spelt flakes.

Spelt is an ancient grain that is higher in protein than wheat.  It has a different, more digestible form of gluten which makes the body less prone to bloating. 

Unfortunately, spelt flakes seem to only come as organic and are priced accordingly*(See Tips below, prices at April 2018). 

Spelt Granola, the base for spelt porridge 

Spelt takes on a crackly crunchy texture after steaming, rolling and lightly toasting; they've  a lovely nutty flavour.  Because spelt flakes are usually already toasted, oven time for the base is reduced. 

Like oatmeal, they're high in fibre, cut the risk of heart disease and help digestion, speeding up the elimination of toxins.  A bonus: half a cup provides 8% of daily iron needs.

67's recipe for spelt porridge is based on Spelt Granola; it doesn't need as much liquid as oatmeal and tends not to be as creamy.  Like oatmeal porridge, however, Spelt Porridge is free of added sugar and is rich in seeds and nuts.  Honey, maple syrup or unrefined sugar to suit your taste can be added later.  

Serve the porridge with plant milk/yoghurt and fruit.   

Cost: min £3.00

Makes: 400gm

Ingred:

400gm/14oz spelt flakes 

2 oz/53gm dried, unsweetened coconut

2 oz/53 sunflower seeds

2 oz/53 sesame seeds

2 oz/53 pumpkin seeds

2 oz/53 chopped almonds 

2 tablespoons sunflower or other veg oil (not olive)

few drops of vanilla

Method:

1.  Heat oven to 375F/190C/gas mark 5

2.  Mix dry ingredients.  Add sunflower oil and vanilla; stir.

3.  Pour into a 9" x 11"  or equiv pan.  Bake in the centre of the oven 20 mins max, stirring half way through, until toasty and smelling lovely.    

4.  Serve as is with raisins or fresh berries and yoghurt, cream or milk and, if preferred, a teaspoon of black or dark brown sugar. 

5. For porridge: measure out 1/4 to 1/3 cup granola per person, stir in 2.5 times water or milk; bring to the boil.  Reduce heat to low; simmer 2-5 min or until soft. 

Tips:

• Prices of spelt flakes as of April 2018: The organic brand, Just Natural, costs £1.75 for 350g - about a third less than some others.   Infinity seems best value at under £3 for 500gm; the rest are £3 for 300gm.  (Sugar-free spelt puffs by Amisa are also available at £2.50'ish/200gm bag.) 
• for the ill and infirm or small children, the cooked porridge can be processed in a blender before serving
• if feeding toddlers, do not add nuts
• if feeling frugal, reduce seeds & nuts by half; seeds keep well in an air-tight container

                                                                

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These recipes have been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission