Fresh
blueberries are not in season at the moment, so I put my frozen organic
wild blueberries to good use in this hearty mix. The chia and the
amaranth pump up the nutritional value of this cereal — both are high in
calcium, amaranth is high in protein, and chia seeds are a great source
of healthful omega-3s. They also contribute texture. For even more
great texture, top the cereal with chopped toasted hazelnuts or almonds.
Total time: 5 minutes (plus overnight soaking)
For each bowl:
1/4 cup regular or quick cooking steel-cut oats
1 tablespoon amaranth seeds
1 teaspoon chia seeds
Salt to taste (I use a generous pinch)
1 heaped tablespoon fresh or frozen blueberries, or more to taste (out of season I recommend small frozen wild blueberries)
3/4 cup water
1 teaspoon honey or maple syrup, plus more as desired for drizzling
Optional
toppings: milk, chopped toasted skinned hazelnuts, chopped toasted
almonds, grated apple or pear, freeze-dried blueberries
1. The night before, stir together steel-cut oats, amaranth seeds, chia seeds, salt and blueberries in a medium microwave-proof bowl. Bring water to a boil and pour over mixture. Add honey or maple syrup and stir, then cover bowl with a plate.
2.
In the morning, microwave mixture for 2 minutes on 100 percent power.
Remove bowl from microwave and carefully remove plate (bowl will be hot
and steam will rise from cereal). Stir mixture, cover again and return
to microwave. Heat for 2 minutes more, or until mixture is no longer
watery.
3. Transfer to a serving dish and sprinkle on toppings of your choice.
Yield: Serves 1
Nutritional information per serving:
167 calories; 3 grams fat; 1 gram saturated fat; 2 grams
polyunsaturated fat; 1 gram monounsaturated fat; 0 milligrams
cholesterol; 30 grams carbohydrates; 4 grams dietary fiber; 8 milligrams
sodium (does not include salt to taste); 6 grams protein
Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”
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