Body Nutrition

WARM PORRIDGE WITH PLUM COMPOTE AND FRIED BANANA

hezelah porridge with plum compote and fried banana

hezelah porridge with plum compote and fried banana hezelah porridge with plum compote and fried banana

It’s the plum season! A perfect time to make a warm compote and add it to your porridge bowl. It will nourish your body, make it warm, full and ready for the day.

If oats and porridge are not yet a part of your daily menu, here are a few things to consider. Oats have a well-balanced nutritional composition and contain a good portion of carbs, protein, and fiber. They are very filling and may help to reduce appetite. Oats are one of the world’s healthiest grains, they are gluten-free (although they are often contaminated with wheat so in case you are sensitive to gluten, eat only oats that are certified as “gluten-free”), and they are an excellent source of vitamins, minerals, fiber, and antioxidants.

I eat oats almost every day. There are so many ways you can eat them. I like to make porridge, add them to my smoothies, or grind them and use the oat flour for cookies or pancakes.

In this recipe, I also used cooking bananas. They are less known in Europe, so when I saw them in the grocery store, I knew I had to make something out of it. Cooking bananas or plantains contain more starch and less sugar than dessert bananas, and they are usually cooked or otherwise processed before being eaten. Cooking bananas are a good source of potassium and dietary fiber, have a relatively neutral flavor, and they fruit all year round, making them a reliable all-season staple food in the parts of the world where they grow (e.g., Africa, Central America, Southeast Asia).

I tried this recipe with a fried dessert banana as well but didn’t like it as much. Dessert bananas get very sweet and soft when fried and don’t sit well in this combination. On the other hand, the baking bananas are not sweet, have a neutral taste and get crispy when fried and that goes well with the sweet porridge and sour plum compote. In the case a cooking banana is not available to you, slice the fresh dessert banana and add it on the top of your porridge and plum compote.

Below is the recipe, give it a try, adjust to your liking and enjoy this healthy bowl of goodness.

Banana:

  • 1 cooking banana

Instructions:

  1. Slice the cooking banana and fry it oil free in a non-stick pan, for 5 – 10 minutes (ripe banana should be fried shorter than green one).
  2. Stir occasionally. Make sure all banana slices are fried on both sides.

Plum compote:

  • 3-4 plums, cut into quarters
  • ½ teaspoon coconut oil
  • ½ teaspoon cinnamon
  • Pinch of bourbon vanilla powder
  • 1 teaspoon agave syrup

Instructions:

  1. Combine the plums with coconut oil, cinnamon, vanilla powder and agave syrup.
  2. Bring to simmer and cook over low heat for 10 minutes or until plums are soft and all water is dissolved.
  3. Set aside to cool a bit while you are preparing the porridge.

Porridge:

  • 6 tablespoons rolled oats
  • ½ teaspoon cinnamon
  • Pinch of salt
  • 1 teaspoon almond butter (or any other nut butter)
  • 200 ml boiling water
  • Almond milk
  • Date syrup
  • Vanilla yogurt (I use Alpro vanilla yogurt)

Instructions:

  1. Put the rolled oats in the serving bowl, mix in the cinnamon and salt, and add the almond butter.
  2. Cover with the boiling water, stir and let it sit for a minute or until oats are softened. At this point, the porridge should have a thick texture.
  3. Use the almond milk to add to the taste and to get the consistency you prefer (add more milk if you prefer it watery and less if you like it thick).
  4. Drizzle with date syrup and cover the porridge with the vanilla yogurt.
  5. Top it with plum compote and fried banana slices. Enjoy!

HRVATSKI
Sezona je šljiva i savršeno je vrijeme za pripremu kompota kojim možete obogatiti svoju zobenu kašu. Time ćete nahraniti tijelo, napuniti baterije i biti spremni za nove dnevne izazove.

Ako zobene pahuljice i kaša još uvijek nisu dio vašeg dnevnog jelovnika, evo nekoliko činjenica koje vrijedi razmotriti. Zobene pahuljice imaju uravnoteženu hranjivu vrijednost i sadrže dobar dio ugljikohidrata, proteina i vlakana. Vrlo su zasitne i mogu pomoći u reguliranju apetita. Zob je jedna od najzdravijih žitarica na svijetu, ne sadrži gluten (iako često može sadržavati tragove pšenice, pa ukoliko ste osjetljivi na gluten, jedite samo zobene pahuljice koje imaju certifikat “bez glutena”) i odličan je izvor vitamina, minerala, vlakana i antioksidansa.

Zobene pahuljice su dio mog svakodnevnog menija. Postoji bezbroj načina na koje ih možete jesti, a ja ih uglavnom koristim za zobenu kašu, dodam ih u smoothie, ili ih sameljem i koristim kao zobeno brašno za kolače ili palačinke.

U ovom receptu koristila sam i bananu za pečenje koja nije baš poznata u Europi. Nedavno sam ju uočila u trgovini i znala sam da ju moram ubaciti u neki recept. Banana za pečenje sadrži više škroba i manje šećera u usporedbi s običnom bananom, i uglavnom se kuha ili na drugi način obrađuje prije nego se jede. Banana za pečenje je dobar izvor kalija i dijetalnih vlakana, ima relativno neutralan okus i sazrijeva tijekom cijele godine što ju čini pouzdanim izvorom hrane tijekom svih sezona u dijelovima svijeta u kojima raste (npr. Afrika, Srednja Amerika  Jugoistočna Azija).

Probala sam ovaj recept i s običnom prženom bananom, ali rezultat mi se nije svidio. Obične banane prženjem postnu vrlo slatke i meke i to mi ne sjeda dobro u ovoj kombinaciji. S druge strane, banane za pečenje nisu slatke, neutralanog su okusa i prženjem postanu hrskave, a to se dobro slaže sa slatkom zobenom kašom i kiselkastim kompotom od šljiva. U slučaju da vam banana za pečenje nije dostupna, narežite svježu, običnu bananu (bez prženja) i dodajte ju na vrh zobene kaše i kompota od šljiva.

Recept slijedi ispod, probajte, prilagodite svom guštu i uživajte u ovoj zdravoj i bogatoj zdjeli.

Banana:

  • 1 banana za pečenje

Upute:

  1. Izrežite bananu na kolutiće i pržite bez ulja, u tavi koja se ne lijepi, 5-10 minuta (zrela banana treba biti pržena kraće od zelene).
  2. Povremeno promiješajte. Svaki kolut treba biti popržen s obe strane prije nego ugasite vatru.

Kompot od šljiva:

  • 3-4 šljive, narezane na četvrtine
  • ½ čajne žličice kokosovog ulja
  • ½ čajne žličice cimeta
  • Prstohvat burbon vanilije
  • 1 čajna žličica sirupa od agave

Upute:

  1. Pomiješajte šljive s kokosovim uljem, cimetom, vanilijom i sirupom od agave.
  2. Zakuhajte, a zatim smanjite vatru i kuhajte još 10 minuta ili dok šljive ne omekšaju i tekućina ne ispari.
  3. Stavite kompot sa strane, da se malo ohladi, dok vi pripremate kašu.

Zobena kaša:

  • 6 jušnih žlica zobenih pahuljica
  • ½ čajne žličice cimeta
  • Prstohvat soli
  • 1 žličica maslaca od badema (ili nekog drugog orašastog maslaca)
  • 200 ml kipuće vode
  • Bademovo mlijeko
  • Sirup od datulja
  • Jogurt od vanilije (ja koristim Alpro jogurt od soje, s okusom vanilije)

Upute:

  1. Stavite zobene pahuljice u zdjelu za posluživanje, dodajte cimet, sol i maslac od badema.
  2. Prekrijte kipućom vodom, promiješajte i pustite da odstoji jednu minutu ili dok zobene pahuljice ne omekšaju. U ovom stadiju, kaša bi trebala imati gustu teksturu.
  3. Dodajte bademovo mlijeko za bolji okus i željenu konzistenciju (dodajte više mlijeka ako volite rijetku ili manje ako volite gustu kašu).
  4. Prelijte kašu s malo sirupa od datulja i prekrijete sve s jogurtom od vanilije.
  5. Na vrh dodajte kompot od šljiva i pržene kolutiće banane. Uživajte!

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