Not Just Porridge

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As you travel, the meal most likely to be jettisoned from your daily routine is breakfast. Not because it can't be found around the world, but because the options may differ significantly from what you are accustomed. The varieties are limitless, so the real question revolves around your taste for adventurous eating.  

Ironically, with all of the above said, my favourite breakfast meal is the humble bowl of porridge. Fortunately for me, there are mounds of porridge-like variations served up across the big marble. Some of my favourites include Congee in China and much of Asia (an oft-savoury rice porridge), Angu in Brasil (a corn meal base similar to soft polenta, but note that Angu isn’t always served during breakfast time in Brasil), Upma in India (roasted semolina and rice flour with a range of additions, depending on which part of the country you are visiting), Mieliepap (or Pap) in South Africa (another corn meal option, sometimes served with stewed veggies), Kasha in Russia (made using a number of grains ranging from buckwheat, farro, barley, oats, millet to rice, oftentimes served sugared or as a savoury dish) and Nasi Lemak in Malaysia, Singapore, Brunei and parts of Thailand (rice and coconut cooked in pandan leaves). Oftentimes, these dishes or something similar can be found in surrounding countries, so definitely ask a local.

In many European-influenced regions, porridge consists mainly of oats, which are believed to originate in northern Europe. Oat cultivation dates back to 1500 BC. Prior to which, they grew wildly amongst farmed wheat and barley and were considered invasive weeds. But over time, they were cultivated around the globe, not only for their dietary value, but because they could grow well in a range of soils.

Many people wonder the difference between oats and Steel Cut oats. From a fat, protein and carbohydrates measure, the two are similar. However, Steel Cut are believed to have fewer calories by unit volume as well as a lower glycemic index. Steel Cut are also the least processed of oat grains. Processed oats are flattened to make them softer for expedited cooking, which tends to remove much or all of the natural outer bran, an important difference for those of us seeking to reduce our intake of processed foods. Steel Cut take a good 12-15 minutes on the boil to cook. I tend to soak them overnight, cooking a bit extra to store easily for a couple of days in the fridge. I’ve heard Steel Cut Oats referred to as Pinheads and I'm sure other references exist.

Over the years, I’ve fancified my porridge, adding a variety of stewed or roasted fruits and raw nuts, progressively eliminating any refined sugars. However, my go-to tends to be a tablespoon or two of frozen raspberries. They're available year-round and contain relatively low sugar and calorie counts whilst boasting impressive levels of fibre, vitamin C, potassium, iron and calcium. Most recently, I’ve introduced various great grains, given their similar cooking requirements to oats, not to mention the additional nutritional values. My favourites include quinoa, chia seed, flaxseed and shelled hemp heart. I also like to pour 50 ml of chilled unsweetened almond milk over the end product.

Quinoa originates from the Andean region in an area crossing Bolivia and Peru. It has a grassy aromatic flavour and is an excellent source of fibre, iron and potassium. I can’t get enough of quinoa and put it into many baked recipes, use it in place of rice and toss it into salads.

Chia seed has been grown across South America and Mexico, dating back to the Mayan and Aztec cultures. Honestly, I can’t really decipher a specific flavour in chia, but it is an excellent source of fibre, magnesium, calcium, protein, iron and potassium. It also forms a gelatine-like texture when immersed in liquid, so it becomes a great binding agent in hot cereal or as a vegan option for puddings. It can be added to many baked recipes that include flour or other milled grains. They're perfect in fruit frappes.

Flaxseed is thought to originate in Egypt, but has been widely cultivated across the globe, so understanding it’s true history may take some research. It has an earthy, almost nutty flavour and can also be added to baked recipes that include milled grains. It’s a great source of fibre, iron and calcium.

Hemp heart is also now widely cultivated, but its origins are understood to be in central Asia. It’s also an earthy-nutty with a touch of pumpkin seed flavour. It’s a great source of magnesium, phosphorus, thiamin, iron, vitamin B and folate, just to name a few! Another potential inclusion for baked goods that include milled grains. I also like to toss it uncooked onto salad or include it in fruit frappes.

Many of these and other grain products now hail from a number of developing economic zones around the world, so their growth in popularity is good economic news. If you are keen to understand the fair trade aspect surrounding the origin and production of these products, it's worth checking out the free trade websites. Some of the sites I've visited include Fair Trade International (https://info.fairtrade.net/), Fair Trade Certified (https://www.fairtradecertified.org/), Fair Trade Global Sourcing DMCC (http://fairtradegs.com/) and World Fair Trade Organization (https://wfto.com/).

As with any dietary options, it’s always an important step to have a chat with your doctor before making changes to your diet. Some foods, in isolation, look impressive for their nutritional value, but may be a source of allergy or may potentially react with various medications. So, definitely include diet and your conversations with your healthcare providers.

This article is just a collection of my thoughts and, at the time of publication, is unsupported in any respect by any product producers, organisations or industries named or otherwise.