Protein Porridge

A warm breakfast bowl filled with good fats, protein and the glory of autumn fruits.

The pomegranate (Punica granatum) is believed to have originated in the region of Persia and neighbouring countries in the Middle East. It has a long history and has been cultivated in the region for thousands of years. Pomegranates have been mentioned in ancient texts and depicted in artwork of Mesopotamia, Egypt and Greece ~ to name a few. The fruit's symbolism and cultural significance are deeply rooted in many ancient societies. Pomegranate cultivation spread throughout the Mediterranean region and eventually reached other parts of the world through trade and exploration. The pomegranate tree is well-adapted to dry and arid climates, it was introduced to regions like India, China, and parts of Southeast Asia by ancient traders and travellers before spreading to most areas of the globe.

Pomegranates are known for their distinctive appearance and taste. The fruit is typically round with a tough, leathery skin that ranges in colour from yellowish to deep red. Inside, the fruit contains numerous juicy arils (seed sacs) that are sweet and tangy, surrounded by a white pithy membrane. Pomegranates nutritional value and health benefits include being high in antioxidants, vitamins, and minerals, and their consumption is associated with improved heart health, reduced inflammation, and potential cancer-fighting properties.

In South Australia, the most common variety of pomegranate grown is the 'Wonderful' pomegranate. The variety is known for its large, deep red fruits with sweet and tangy arils. It is a popular choice for cultivation in Mediterranean climates, as it thrives in regions with hot summers and mild winters. The fruits typically mature in autumn and many backyard trees are filled with the fruit.

Personally I have always struggled with the hurdle of dissecting the pith from the seed sacs, however I’ve found that the home grown and larger fruits are significantly easier to unravel. The ‘Wonderful’ varietal is deliciously dark and satisfying in taste and appearance. The method I employ is to cut the top of the pomegranate off and then cut down along the pith lines, take the large section of pith from the middle and peel out the sections of arils, usually I need to also rinse these in a strainer and remove any extra pieces of small pith.

Pomegranate arils are fantastic in salads however during these colder months I prefer warming bowls packed with nutrients. These quick meals can be enjoyed at any time of the day but are significantly effective at breakfast with a combination of proteins, vitamins, good fats and sugars.

A breakfast that includes proteins and fats will keep you feeling satisfied for longer, and it will ensure your energy levels remain stable, with no crashes or cravings in the mid-morning. Science shows that a sugary or starchy breakfast gives us a dopamine hit of pleasure but it is not the ideal path to energy for the day ahead. Even optimally sourced fruit sugars and grain starches are ineffective at breakfast ~ these just supply a big glucose hit with no sustaining benefits.

One of my fave ways to build my breakfast around protein and fats is to include a nut butter, and although theres lots of yummy variations available the humble peanut butter is an easy ready made option.

I always have Organic Peanut Butter on hand, and for this recipe you will need a smooth mix. Organic peanut butter offers several potential benefits including: No synthetic pesticides or fertilisers, No genetically modified organisms (GMOs), No artificial additives, Plus organic farming practices promote environmental sustainability by focusing on soil health, water conservation, and biodiversity. Organic peanut butter is a good source of protein, healthy fats, vitamin E, magnesium and potassium.

Making an oat based porridge can be a very personal ritual, based on taste and preferences. For this recipe I use a Kangaroo Island Kowari oat variety, in a Quick Oat. I find a quick oat the best for a creamy consistency on the go, and the Kowari oat is slightly higher in both protein and B-glucan ( a soluble fibre which benefits cholesterol levels and inflammation) .

The plum conserve element of this simple breakfast bowl gives a hit of sweetness, which is optional of course. Ive utilised a locally grown and made conserve from the Beerenberg farm in the Adelaide hills region.

I hope you enjoy this creamy oat porridge, with Autumn vibes and decadent hues.

…

Peanut Butter Porridge

w/ Pomegranate & Plum

1-2 Serves

INGREDIENTS:

1 cup Quick Oats

2/3 cup Hot water

1 & 1/2 tablespoons smooth Organic Peanut Butter

1 tablespoon Satsuma Plum Jam (Beerenberg)

6 tablespoons Pomegranate arils

METHOD:

Pre dissect a Pomegranate fruit by cutting the top off then cut down the sections of pulp lines - a bit like the sections of an orange. Take the white pith from out of the middle and go along separating the pith from the seed sacs. Rinse the seed sacs (arils) and set aside.

in a small sauce pan add the oats and hot water to a medium warmth, As the mixture begins to bubble reduce heat and add the smooth peanut butter.

Mix well.

Turn off heat and let cool for 2 minutes

Serve oat mixture into two bowls and add plum conserve (half tablespoon or to taste), sprinkle with pomegranate arils (3 tablespoons per serve).

NOTES: