Dark Oatmeal
simple grains-and-berries bowl to start a great day
After discussing the Lenape diet surrounding the "three-sisters-of-life" (corn, beans, squash) along with wild game, wild greens, and berries at a recent event, we offered this contemporary nutrition-science-based recipe for a quick, wholesome breakfast of grains and berries that can easily be made into a morning habit that you don't even have to think much about. It can even change how your lunch, hours later, will impact your blood-sugar level. Starting your morning with this nutrient-dense breakfast offers high-quality, sustained fullness and energy. Important note: If you have any special medical conditions or food sensitivities, please consult your medical professional before using.
Servings / Yield: For one average adult (multiply up to about 8 servings; proportions may need adjustment at higher volumes)
Ingredients
Main Ingredients
- 1/2 cup (40-45g) steel-cut or sprouted rolled oats (approx. 1 cup / 240 mL cooked)
- 3/4 cup (100-105g) frozen wild blueberries
- 3/4 tsp. (2g) Ceylon ground cinnamon, or to taste
- 1/2 tsp. (1.3g) unsweetened cocoa powder, or to taste
- 1/4 tsp. (1.4g) Morton Lite or equiv. iodized salt (sodium + potassium), or to taste
Toppings (scatter evenly before serving)
- 1 tsp. (3g) ground flaxseed
- 1 tsp. (2.5g) wheat germ
- 1 tsp. (1.5g) wheat bran
- Chopped walnuts, as desired
Instructions
- Cook oatmeal as usual, but avoid boiling. Simmer just below the boiling point and do not exceed the normal cooking time. This helps to keep it more intact.
- As soon as heat is removed, stir in ground cinnamon and cocoa powder.
- Add frozen wild blueberries and stir in to cool the oatmeal and thaw the berries. This is a quick-cooling time-saver.
- Top off with ground flaxseed, wheat germ, wheat bran, and chopped walnuts.
- Serve and enjoy!