Living with 100 lbs. less of a husband, and a newly minted marathoner yet (training for his first full one), causes some food clashes in a house formerly dominated by the taste principle of cooking. Alas. But even with my weak willpower and distaste for nutritionism in American food rhetoric, I had to admit that my 20-year habit of eating a big white bagel in the morning was Not Good. I would often start to crash and need a small snack around 10:30 a.m., and then turn into a raging bi…g white bagel if I didn’t have lunch by 1 p.m. I had tried many times to change and found myself crashing even harder with cold cereal or oatmeal. Adding cream cheese or butter to toast didn’t seem to help, either, and I found anything heavy and savory, like eggs, revolting in the morning.
I’ve really come around on the eggs issue, though, and after my strict debagelization training regime with Retrogrouch, I now usually can eat a fried egg with a piece of thin pumpernickel German toast in the morning, as long as it’s not first thing.
But he’s taken, lately, to making an overnight porridge with whole grains, not the chopped or rolled version you see in packaged grain porridge. I took to calling it gruel as a joke because of its austerity, but it’s anything but thin and watery. [Edited to add: he has switched over to the crock pot, thank god. It affects the texture and makes it slightly more gluey, but it’s still good.]
The gruel usually features oat groats that we get locally from Camas Country Mill. He’s also done it with ryeberries from Open Oak Farm, also local, and occasionally with Open Oak’s wonderful purple barley, which we’ve been eating quite a bit of since he’s returned from his leave in Seattle. What these grains share in common is that they are not processed at all but left whole and un-pearled or rolled, processes that break down the groat so it is more easily digestible, but removes some of the nutrients.
Retrogrouch makes his gruel even more healthy with the addition of flax meal, which may not be to everyone’s taste. Whole grains lack the starchy quality of those that have been pre-digested. I find flaxmeal tastes like mealy wheat germ, and the texture is difficult for me, but it does add some “stick to your ribs” quality that using whole grains lacks. He also adds whole flax seeds and chia seeds, the latter currently trending in pop nutrition circles, which add crunch and a pleasant slipperiness. He adds no sugar or salt, but I think it would benefit from a pinch of salt.
It’s critical to note that the gruel cooks very, very slowly for about 12 hours. He claims it is better than the version he’s tried at half the time, because the grains finally break down and yield a creaminess (see above). However, at 12 hours, I constantly worry about him burning the bottom of the pot. So far there have been no casualties.
He likes to add frozen thawed blueberries and walnuts as a topping in the morning and eat gruel as a snack throughout the day. I, being my own weak self, prefer cream and brandied apricots with a little vanilla powder, and can’t fathom eating it more than once every few days. But surely there’s a happy medium. And it’s really quite good. I wouldn’t be surprised if you couldn’t go back to regular oatmeal (or god forbid a bagel) after trying it.
[ETA: You can find oat groats in the bulk section of better supermarkets, including Market of Choice. Retrogrouch also wants me to explain that he uses oat groats not merely because he likes the flavor, but they have more protein than other grains. Chia seeds add protein and fiber; chia and flax also are high in Omega-3 fatty acids]
Do you like this kind of information/post? Let me know in the comments. I don’t want to turn this into a health food blog, but if you like Retrogrouch’s very different approach, I’m happy to include more from him.
- 1 cup oat groats (best from Camas Country Mill)
- 4 tablespoons Chia Seed
- 2 tablespoons flax seed
- 2 tablespoons flax seed meal
- 4.5 cups water
No need to presoak the grains. Bring all ingredients to a boil, stirring frequently to incorporate the meal and to break up the chia seeds, which tend to clump. Lower temperature to the lowest setting (we use our gas stove’s simmer burner) and heat gently for 12 hours. If you have an electric stove, you may want to use a crockpot instead. Once you have the technique and your own stove’s capacity down, just stir every couple of hours, but you might want to be more vigilant to make sure nothing is burning on the bottom of the pan. Be particularly careful in beginning of the cooking process because the flax meal goes to bottom and may stick.
For cooking in the crock pot, just add all ingredients and cook on high for the first couple of hours, stirring every hour or two to integrate the water that rises to the top and scrape the sides, which cook more rapidly. Turn to low for 3-4 more hours to finish cooking. Won’t be hurt if it gently cooks overnight.
Makes about 4-5 cups of gruel. Can be refrigerated for several days.