Spelt Porridge as a Great Source of Omega-3 Fatty Acids

Weekend is over and I’ve got a new recipe for you. Last Friday was the beginning of my two week vacation, so I immediately flew to my home town and the party started. Two weeks of my loved ones, mom’s amazing cooking and beautiful Slovenia. In the spirit of family gatherings I remembered that my mom used to cook porridge for my sisters and me quite often in our childhood. And boy how I missed it. It was a constant dish on our menus and it’s still one of the best ones my mom prepares. But how could I prepare it now, when I don’t eat eggs or milk the two crucial ingredients in the recipe? Easy!! With a little helper and taster, my nephew, I created a vegan spelt porridge, with an indispensable ingredient that’s a great source of omega-3 fatty acids, calcium, magnesium and many other nutrients that his body desperately needed after a whole day of playing with his favourite aunt.

This indispensable ingredient are chia seeds, that you may know already as a super-food. Let me tell you more about this little Mayan treasure.

Two tablespoons or 25 grams of chia seeds contain 11 grams of carbs, 4 grams of protein, 7.75 grams of fat and 9.5 grams of fiber. The seeds contain all 8 essential amino acids and many other minerals and micronutrients and to top it of they are also a great antioxidant. So you can imagine these numbers, let me explain it in some easy comparisons. Two tablespoons of chia seeds contain:

  • five times more omega-3 (4.5g) than we find in 30g of walnuts
  • two times more iron (2mg) and magnesium (90mg) than a cup of spinach
  • as much calcium (167mg) as 120ml of milk
  • as much potassium (178mg) as one third of banana
  • two times more fiber than one cup of oatmeal

By now you are probably already wondering how the heck did I manage to make a porridge out of these little seeds, so just continue reading and be amazed by the best dinner or breakfast. The execution of this recipe is super easy and I encourage you to invite your kids to prepare it too, because it’s a real blast to mush the dough!! 🙂

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My nephew wanted some chocolate.
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And I sprinkled mine with cinnamon.
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Approved by the official taster.

Serves 4

Ingredients:

  • 1l millet milk (or any other plant based milk of choice)
  • 2 tbsp chia semen
  • 1dcl water
  • about 150g white spelt flour*
  • 1 tsp vanilla extract
  • pinch of salt
  • grated chocolate, cacao or cinnamon to sprinkle

*I always cook this recipe by feeling and I advise you do the same, but I still wrote the aproximate amounts so you know pretty much how much is needed

Recipe

Grind chia seeds with a hand mixer (or coffee grinder if slightly bigger parts bother you). Add 1dcl of water and vanilla extract then mix it together, so you get a gooey mixture, which should resemble the consistency of an egg. In case its too thick add more water. Put the mixture on a deep plate and add some of the flour. Combine the two with your hands, then roll and separate the bigger pieces. Add enough flour so that it doesn’t stick. It is finished when all the bigger chunks are separated and its not sticking on your hands anymore. Boil all of the millet milk in a pot and add the dough. Stir and let it shimmer on medium heat for about 30 minutes. Stir from time to time and add a pinch of salt if you feel it’s too sweet. There is no need to add sweeteners, as the millet milk is sweet enough.  Serve warm and sprinkle with your favourite topping.

Sources:
http://www.healwithfood.org/nutrition-facts/chia-seeds-value.php

 

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