Sweet & Tasty Crockpot Oat Congee

This is a great recipe that turns into a nice porridge consistency. It’s very nourishing to the body, as it is very easy to digest. Feel free to experiment with different spices of your choice including cardamom, cloves, nutmeg, or star anise. Use of organic ingredients is preferred.

•  ½ cup oats, not quick cooking (steel cut oats work great as well)
• 4 cups water
• 1 can coconut milk
• 1 tablespoon cinnamon
• 1 teaspoon vanilla
• 1 apple, cored and chopped into small pieces
• ¼ cup raisins
• Chopped walnuts, optional garnish

In a crockpot, add oats, water, coconut milk, cinnamon, vanilla, apple pieces, and raisins. Stir to combine and choose the low heat setting. (If you would like it a bit thicker, leave the lid off the crockpot for about an hour or use 1 cup oats instead of a 1/2 cup). To serve, divide into bowls and garnish with chopped walnuts, if desired. Feel free to add sweetener if you would like (honey, molasses, maple syrup, etc.)

Congee, which is popular in many Asian countries, is traditionally made with a small amount of rice that is slow cooked in a large amount of water until it becomes extremely soft turning into a nice, thick porridge. Since it is slow cooked thus becoming easily digestible, congee is beneficial for those who may be feeling ill, infants, children, and the elderly. However, it can also be enjoyed by all anytime of the day!

What’s great about congee is that it can be prepared in a variety of different ways from sweet to savory with your favorite grain of choice including buckwheat, millet, cornmeal, quinoa, brown rice, or oats. For different sweet options, experiment with fresh or dried fruit such as apricots, cherries, raspberries, or blueberries and unsweetened hemp milk, almond milk (or other nut milks), or soy milk can be used. As for a savory dish, the possibilities are endless! Chicken, vegetable, or mushroom broth, bone broth, or just water can be used with any of your favorites seasonings including curry powder, Mexican flavors, Italian herbs, or a Cajun blend. In addition, ginger and turmeric are great additions for the anti-inflammatory properties they contain, as well as garlic for its anti-microbial activity. If you would like to serve this dish as a meal, diced up tofu, tempeh, or chicken can be added, along with vegetables including mushrooms, onions, or cauliflower.

Iron Rich Teff

Teff is an ancient grain originating from Ethiopia, South Africa, and India and deserves some special attention, as it’s rich in vitamins and minerals, along with being a gluten free grain. Traditionally, teff is fermented into a bread called Injera but can also be cooked in the same way as other grains or cooked as a porridge with fresh fruit, nuts and/or seeds and your choice of milk or dairy alternative to enjoy in the morning.

Even though teff is an extremely small grain, its nutrition content is quite high as it’s a wonderful source of iron, calcium, magnesium, copper, zinc, as well as protein and fiber. Just a ¼ cup of uncooked teff has 8 grams of fiber and 7 grams of protein with 21% of your daily value of iron!

I wanted to bring this unique grain into attention, specifically for it’s iron content, as individuals with Celiac disease or those who avoid gluten grains can be low in this vital mineral. Iron is important for immune and antioxidant function, along with oxygen delivery. To enhance the absorption of this mineral, pair iron rich foods such as grass fed beef, black-strap molasses, prunes, lentils, and cashews with foods high in vitamin C including the amazing berries currently in season, red bell peppers, lemon, lime, orange, or grapefruit juice.

As iron is essential for children, here is a great recipe that the whole family will enjoy.

 Teff Porridge

•  ¼ cup whole grain teff
• 1 ¼ cups unsweetened hemp milk (decrease amount if you would like it thicker)
• ½ teaspoon cinnamon
• Pinch of salt
• Pinch of nutmeg
• ¼ cup banana, sliced (optional)
• 2 tablespoons chopped walnuts (optional)

In a small pot, combine teff, hemp milk, cinnamon, salt and nutmeg. Bring to a boil and then turn the heat down to a simmer. Continue to stir to prevent sticking on the bottom of the pan. Simmer about 10-15 minutes or until teff is done and porridge is desired consistency. Add banana and walnuts and enjoy!

This serves 1 to 2 people, double the recipe for the family to enjoy. For a thicker porridge, decrease the milk to ¾ cup.