Pumpkin, Quinoa, & Steel Cut Oatmeal

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A hearty treat to fuel a winter morning 10 K run.

This recipe contains all 4 food groups (grains, lots of protein, fruits, and vegetables), and is ready for in the crock pot you piping hot in the morning.

Serves 5... or set the leftovers aside and have breakfast prepared in advance for every weekday.
Ingredients
Add to crock pot the night before
1/2 teaspoon avocado oil (to grease crock pot)
1/2 small pie pumpkin (or other squash, or even yams/sweet potato!)
filtered water sufficient to cover pumpkin
1/3 cup red quinoa
1 Tablespoon chia seeds
1/2 orange rind washed, chopped into very fine pieces (include both pith and zest)
1 teaspoon ground cinammon
1/2 teaspoon cloves
1/4 teaspoon all spice
1/8 teaspoon dried ginger
1/2 Tablespoon peeled and minced fresh ginger
1 Tablespoon Oat Bran
1 Tablespoon Wheat Germ
1/4 cup dried fruit raisins, currants, dried cranberries, chopped prunes, chopped dates, and/or chopped figs (ideally, a mixture of several of these these)
1/2 teaspoon freshly grated lemon zest
2/3 cup steel cut oats
2 Tablespoons plain rolled oats (optional - increases creaminess)
2 additional cups filtered water
Add to individual bowls when serving
1/2 to 1 cup fresh fruit per bowl diced apple, pomegranate seeds, fresh/frozen cherries, blueberries, raspberries, cranberries and/or blackberries or a mixture of several of these
5-8 nuts per bowl walnuts, almonds, pecans or a mixture of these
1 Tablespoon seed per bowl hemp seed, ground flax seed, chia seed, or a mixture of these
1/2 teaspoon cinnamon sprinkled on top
dash nutmeg sprinkled on top
 
Directions
1. Measure 1/3 cup of red quinoa into a small bowl.  Cover with water and soak while you prepare the rest of the ingredients.
2. Prepare the crockpot by rinsing the crock and greasing with a little avocado oil.  This will make it much easier to clean later on!
(If you are making this ahead to use all week, then a small crockpot with a removable crock is ideal, as you can just pop the crock right in the refridgerator for the week.)
3. Cut pumpkin in half.  Scoop out half of the pumpkin flesh and chop roughly into small cubes.

(Reserve other half of pumpkin for another use, being sure to set seeds aside for roasting!  If usign yams/sweet potatos along with/instead of pumpkin, scrub well and leave skins on.)

Put the pumpkin pieces into the crock and add enough water to barely cover the pumpkin pieces.

4. Prepare and add the remaining crock pot ingredients (the seeds, citrus zests, spices, bran, wheat germ, and steel cut oats) to the crock pot.
5. Pour the soaked quinoa through a fine mesh strainer.  Run cold water through the quinoa in the strainer as you agitate it, to rinse off the saponins from the quinoa.

Add quinoa to the crock pot.  Add the final 2 cups of filtered water to the crock pot (if quinoa is still clinging to the strainer, now is a good time to invert the strainer and pour the water through it into the crock to get those last stubborn grains.)

6. Set the crock pot on a safe surface and turn the heat to LOW and let cook overnight.

I like to put this on a little ceramic tiled table we have in the corner of our bedroom, right by the fire alarm... that way we can sleep to the delicious spicy pumpkin pie smells on a cold winter's night, while not having to worry about burning the house down.
7. IN THE MORNING

It is ready right away... but if you are going for an AM run, now is a great time to give at stir, take a taste, and add more liquid if it looks too thick, or more rolled oats if it looks too thin.  A glass of water and some fruit and you can be off on your run.
8. Each person should add fresh fruit, nuts, and seeds to their bowl.  Apples and pomegranates are availabe in my area in the winter.  Otherwise, frozen fruit can be added right from the freezer and the oats will warm the fruit through perfectly!

9. PLANNED LEFTOVERS

This mixture keeps well in the fridge for breakfast all week.
Just scoop out into a microwave-safe bowl, add more water and mix until mushy and microwave, covered, for 1 1/2 minutes, then add fruit, seeds, and nuts as desired.
 
Categories:
Meal   BreakfastCooking Method   Slow Cooker
Main Ingredient   Rice/GrainsPrep Time   15 to 30 minutes
Cooking Time   more than 2 hours 
Features   Dairy-Free, High-Fiber, Low-Sodium, Vegan




paterbabe

Member since Jul 2009

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