Steel Cut Oats with Chia Seeds

My dad is going to be 90 in a few months.  His conversations with same age and even younger cohorts frequently revolve around health issues.  Comparing blood pressure, cholesterol readings, everyday aches and pains, medications.  And, as the oldest child of that nearly 90 year old, I realize I’m getting older as I start thinking and talking more about things like colon health, good and bad cholesterol, heart health, etc.  when shopping for groceries and preparing our meals.

I have always liked hot cereals like cream of wheat, oatmeal, and remember malt-o-meal??  I was watching an episode of The Chew a few weeks ago where Michael Symon prepared what he called The Worlds Greatest Oatmeal.  I got online after the show and saved the recipe.  A “simple” breakfast which contained nearly 30 ingredients.  Michael Symon’s recipe uses steel cut oats, chia seeds, coconut oil and coconut milk.

Steel cut oats look more like rice than the rolled oats most of us are accustomed to.  They are less processed, take longer to cook, and have a chewier consistency and nuttier flavor.  Nutritionally they are not significantly different than rolled or instant oats.   Chia seeds are one of nature’s superfoods.  They come from a flowering plant in the mint family and date back to the Aztecs.  They are rich in antioxidants, fiber, iron, calcium and contain more omega 3 than salmon.  They also absorb as much as 10 x their weight in water so they help us feel full and satisfied.  All of that makes this a heart healthy, colon healthy breakfast.

My modified version of The World’s Greatest Oatmeal  uses some of the process and ingredients in Michael Symon’s recipe.  And, to be fair, his 30-ingredient recipe included a blueberry compote and a streusel topping which I omitted.

Ingredients:

1 T coconut oil

1 cup steel cut oats

3 cups water

1 cup full fat coconut milk

3 T brown sugar

1/2 tsp cinnamon

1/2 tsp nutmeg

2 T chia seeds

Because steel cut oats take much longer to cook than even the old fashioned rolled oats it works best and is most efficient to start this before going to bed.

Heat 1 T of coconut oil in a heavy saucepan over medium heat and toast the oats for a couple minutes stirring constantly.

Add 3 cups of water and bring the oats to a boil.  Cover the pan and remove from the heat.  Let the pan sit overnight.

In the morning uncover the oats and stir in the brown sugar, cinnamon and nutmeg and 1 cup of coconut milk.

Bring the oats up to a simmer and cook, stirring constantly, for 10 minutes.  About 8 minutes into the simmer stir in the chia seeds.

Ladle into bowls and top with fresh fruit and a little granola for extra crunch.  (My granola recipe is on my blog.).  I used blueberries but you can use your favorite berries, banana, or diced peaches.

Add a little milk at the table and you have a very satisfying, tasty, stick to your ribs breakfast.

NOTE:  If you prefer not to use coconut milk you can substitute an additional cup of water, milk, or half n half.  You may also want to stir in some coconut flakes or chopped walnuts or pecans.

And yes, the chia seeds in this recipe are the same chia seeds that sprout “hair” on the clay heads sold as Chia Pets.

 

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Shrimp and Polenta

When we visited Charleston last spring we went to a little brewery for dinner and adult beverages on our first night in town.  Everyone said, if you visit Charleston you need to eat some shrimp and grits.  So…I ordered the shrimp and grits and enjoyed every bite.  This recipe is my take on that dinner but I substituted polenta for the grits.  I like grits but I like polenta a little better.  You can serve this with grits if you’d like.  It’s a really easy meal to prepare and very satisfying.  I tried to enjoy an IPA with my dinner when we were at the brewery but they were tapping a new keg and I had my IPA for dessert.  My timing was better at home.

Ingredients:

4 T olive oil

1/2 cup green onions diced

2-3 cloves of garlic sliced thin

1 cup dry white wine

1 cup fresh parsley chopped

1 lemon zested and juiced

2 T tomato paste

red pepper flakes to taste

3/4-1 pound of raw shrimp cleaned and deveined

salt and pepper to taste

Prepare your polenta (or grits) per package instructions. 

In a heavy skillet heat the olive oil over medium high heat and saute about half of the onion, red peppers flakes to taste and all of the garlic for a minute or two.  Add the shrimp to the skillet and cook  a couple minutes on each side.

When they’re done the shrimp will be opaque and the shells will be pink.  Remove the shrimp to a platter and set aside.

You want to cook the shrimp with the shells on because the shells add a lot of flavor to the dish.  Add the tomato paste to the skillet and cook over medium heat stirring constantly for a couple minutes.  Stir in the white wine and a quarter cup of water or chicken broth.  Bring to a boil and then simmer for 3-4 minutes to reduce slightly.

Stir in the remaining green onion, parsley, lemon zest and lemon juice.  Add the shrimp back to the skillet and simmer for a couple of minutes.

Dish up some polenta (or grits) into your bowl and ladle on the shrimp and sauce.

Serve with a salad and some crusty bread and a nice cold IPA and enjoy!

NOTE:  I buy white wine in little four packs.  We drink very little white wine and the little bottles are the perfect size for cooking. If you don’t have any wine on hand you can substitute chicken or seafood broth.

I did not do this but, if you prefer, before adding the shrimp back into the sauce you can remove all but the tails from the shrimp making them a little easier, less messy, to eat.