Primal No-Oats Porridge

As we’re still in the midst of National Breakfast Week, what could hit the spot more on a cold winter’s morning than porridge? 

Whenever I tell people about my Primal diet, often the first question it raises is “What do you do about breakfast?”. People, listen-up! If you think dissing grains means no more cereal-style breakfasts, this Primal No-Oats Porridge is simply going to blow you away. It’s amazing! It looks like porridge, it tastes like porridge and its porridge-like texture (sorry Sarah!) is so authentically ‘porridge’ you might even doubt its healthy credentials. A quick check of the ingredients should reassure you. 

Although there are no high-carb oats in this porridge, it is still relatively high in carbohydrates when you include banana in the recipe. I love the addition of banana - after all, porridge is renowned for being comfort food - but you may prefer to leave it out if you’re trying to lose weight by restricting your carbohydrate intake to 50-100 grams per day and you’re a three-meals-a-day kind of person. 

Personally, I’m not. I only have two meals a day with maybe an occasional snack of nuts, cheese or a little fresh fruit in-between. Anyway, I find this breakfast so satisfying and sustaining that I really don’t need to eat anything else until my second (and last) meal of the day, which I always try to eat late afternoon and definitely before 6pm in line with my body’s circadian rhythms. Eating my breakfast late morning (around 11:30am) and my main meal of the day late afternoon (around 5pm) generally leaves me feeling contentedly full without ever feeling fat. I should add that after our evening meal, come rain or shine, we also do a brisk 2.5 mile walk every day! 

If you still think a 37 grams of carbohydrate ‘hit’ seems excessive for one meal, leave the banana out of the equation altogether and top your porridge with a handful of fresh berries instead. Also, a sprinkling of sesame, sunflower or pumpkin seeds, chopped walnuts or toasted coconut chips would be good to ring the changes. I haven’t tried it yet, but since I love toasted coconut flakes I might just have to knock up some porridge made with coconut milk! There’s lots of opportunity to get creative here! 

Apart from the 15 minute wait for the chia seeds to ‘gel-up’, Primal No-Oats Porridge is a really quick and easy Primal Pronto breakfast to prepare. Whether you like your porridge fruity, nutty or basically pure, sweet and creamy, it’s now a healthy, no-grain option that’s definitely back on our breakfast menu. Enjoy!  

Primal No-Oats Porridge (Serves 1)

Ingredients

1 tbsp organic white chia seeds + 3 tbsp filtered water

1 tbsp Sukrin organic almond flour

1 tbsp organic ground almonds

1 tbsp organic tiger nut flour

1 tbsp organic cold-milled golden flaxseed

Small pinch of sea salt

170ml organic almond milk, preferably homemade (or organic raw cow’s milk)

½ large or 1 small organic banana, sliced (I like to cut mine on the slant) - optional

1 tsp pure vanilla extract 

Sukrin Gold (or organic pure maple syrup / organic raw ‘runny’ honey) - to serve

A little extra milk or cream - to serve

Instructions

Mix the chia seeds with the filtered water and set aside in a refrigerator for 15 minutes.

Place the almond flour, ground almonds, tiger nut flour, flaxseed, vanilla extract and sea salt into a medium saucepan with the almond milk.

Bring to the boil over a medium heat, whisking continuously until the mixture thickens.

Take the pan off the heat and gradually whisk-in the chia seed mixture, then the sliced banana (if using).

Re-heat the porridge over a moderate heat whilst stirring for 2-3 minutes more - until the banana slices soften and the porridge is really hot - and then turn into a warm serving bowl. 

Sweeten to taste with Sukrin Gold, organic maple syrup or raw honey, add a splash of creamy milk (either nut milk or full-fat raw organic cow’s milk/cream) and/or decorate with nuts, seeds or fresh fruit (e.g. fresh berries, slices of kiwi, fruit puree etc.). 

Carbohydrate 14g Protein 9g - per serving (without banana, sweetened with Sukrin Gold)

Carbohydrate 37g Protein 10g - per serving (made with banana)

N.B. Please allow extra carbs if serving with other fresh fruits, honey or maple syrup. 

Low-Carb Breakfast Buns

I couldn’t resist the challenge of coming up with something new for National Breakfast Week! Unbelievably, these delicious, light-textured, incredibly moreish, vegan, Low-Carb Breakfast Buns are dairy-free, gluten-free, grain-free, egg-free and refined sugar-free. No slight-of-hand ‘natural’ sweeteners are added to the mix either…even if you don’t have my fave zero-carb Sukrin Gold to hand (although I think you should!), just one single tablespoon of pure organic maple syrup will sweeten the whole job lot nicely!

These really healthy Breakfast Buns are so fast and easy to make that my man thinks I should add another category to Primal Plate…”Not so much Primal Pronto, more like Instant!” 

If you suffer from a nut allergy, you can substitute whole organic pumpkin seeds for the chopped walnuts. The buns still retain the same satisfying ‘crunch’ and with or without nuts both versions are equally as good.  

So good in fact that you don’t need to reserve them for breakfast. I’d be happy having mine at teatime too! Lovely served warm from the oven with a drizzle of maple syrup, you can almost feel these resistant-starch packed beauties doing you good! Definitely something worth getting out of bed for!

Low-Carb Breakfast Buns (Makes 12)

Ingredients

150g organic tiger nut flour 

25g Sukrin reduced-fat organic almond flour 

25g organic cold-milled golden flaxseed

2 tsp gluten free baking powder

40g organic walnuts, finely chopped (if you are allergic to nuts, use whole pumpkin seeds instead)

40g organic sunflower seeds

90g organic coconut oil, melted (or 6 tbsp organic cold-pressed tiger nut oil )

1 tbsp Sukrin Gold (or 1 tbsp organic pure maple syrup)

1 tbsp pure vanilla extract (I use Ndali)

225ml unsweetened almond milk, preferably homemade (or 225ml full-fat, raw, organic cow’s milk)

Instructions

Pre-heat the oven to 200℃ / 400℉ / Gas mark 6

Line a 12-hole bun tin with 12 paper bun cases

Weigh all the dry ingredients directly into a medium sized bowl and, using a fork, mix together well.

Add the maple syrup (if not used Sukrin Gold) and the oil and combine.

Pour in the milk and continue to mix with a fork until the mixture comes together into a thick batter-like consistency.

Spoon into the bun cases (you’ll need a smidgeon over 50g of batter per case) and bake in the pre-heated oven for 15-20 minutes, or until a cocktail stick inserted into the centre comes out clean.

Serve warm from the oven with a little maple syrup drizzled over, if liked. 

Carbohydrate 9g Protein 4g - per breakfast bun (made with maple syrup & cow’s milk)

Carbohydrate 7g Protein 3g - per breakfast bun (made with Sukrin Gold & almond milk)

Speedy Seedy No-Grain Soda Bread

No grains, no dairy, no eggs, no yeast…no kidding! Inspired by Hugh Fearnley-Whittingstall’s Seedy Rye Soda Bread in the River Cottage Light and Easy cookbook this super-speedy, seedy bread is my Paleo/Primal-friendly grain-free ‘take’ on Hugh’s original recipe. I’m loving the fact that you can knock it up in about 15 minutes then bake and eat it within the hour. 

Mr Fearnley-Whittingstall just happens to be my man of the moment in more ways than one. Pioneering war on waste and taking to task the supermarket's ridiculous stance on wonky veg, he is also a brilliant, down-to-earth, imaginative chef that seriously cares about the environment and sustainability. I salute you sir!

For this blog post, my job was to figure out which no-grain flour alternatives would emulate River Cottage’s inspirational rye-based bread i.e. to create a dense, semi-sweet, almost malty, rye-tasting soda bread, without the rye flour or honey that the original recipe calls for. I think I’ve done it! With the help of Sukrin and their fantastic range of alternative cold-pressed, fat-reduced nut and seed flours (I particularly like the cold-pressed sesame flour in this recipe for it’s distinctive depth of flavour), I was fully equipped and ready to go.  

This nutty tasting bread is deliciously satisfying, can be eaten in the context of either sweet or savoury, and is so quick and easy to make I’ve ended up making 4 loaves in the past 5 days! 

Speedy Seedy No-Grain Soda Bread (makes 1 small loaf - serves 6)

Ingredients - dry

20g organic pumpkin seeds

20g organic sunflower seeds

20g organic sesame seeds

20g organic golden linseeds

1 tbsp organic chia seeds

150g organic ground almonds

50g Sukrin sesame flour  

50g fine milled organic tiger nut flour

20g Sukrin reduced-fat organic almond flour plus a little extra for dusting the finished loaf

½ tsp sea salt

1½ tsp baking soda

To finish the loaf before baking

1 tsp seeds - for sprinkling

1 tsp Sukrin almond flour, for dusting

Ingredients - wet

100ml apple juice (I used Coldpress)

1 tsp raw cider vinegar

50ml water

2 tbsp avocado oil 

Instructions

Pre-heat the oven to 200℃ (180℃ fan-assisted) 

Put all the dry ingredients into a mixing bowl and, using a fork, mix everything together really well.

In a jug, whisk together the wet ingredients. Make a well in the centre of the dry ingredients, pour the liquid into the dry ingredients and quickly mix everything together with a fork.

Allow the mixture to stand for 1-2 minutes, during which time the chia seeds will help thicken out the mixture. 

With the help of a spatula, tip the sticky but malleable dough onto a sheet of non-stick (parchment) paper and, using both hands, form into an approximate 15cm / 6” round. Slide or lift the shaped bread, still sat on its parchment paper, straight onto a baking tray.

Make a deep cross in the bread round (cutting at least halfway down through the dough) then sprinkle a teaspoon of extra seeds on top and lightly dust with a little more almond flour. 

Bake for 35-40 minutes in the pre-heated oven, or until a cocktail stick inserted in the centre comes out clean and the crust is a really dark brown.

Cool on a wire rack. Tuck in!

Top left: Make a well in the centre of the combined dry ingredients, then pour in the combined wet ingredients. Top right: Mix everything together with a fork. Bottom left: After shaping, score a cross in the dough. Bottom right: Sprinkle with extra seeds and dust with sifted almond flour before baking.

Notes

I regularly purchase organic nuts and seeds online (more availability and at a better price than most supermarkets) These are my go-to suppliers: Healthy Supplies; Real Foods; Red23; and, for tiger nuts, Na'vi Organics.

This bread will keep for up to 3 days in an airtight container. After a couple of days, it can be used to make croutons or made into breadcrumbs for coating. 

If you want a nutritious, no-hassle, low-carb, home-baked bread for breakfast, simply measure out all the dry ingredients into a bowl and the wet ingredients into a jug the evening before, then cover with cling film. Next day, combine everything together and bake…good morning Primal Pronto!

Carbohydrate 15g Protein 12g - per serving

Speedy Seedy No-Grain Soda Bread is delicious served simply with lashings of organic butter.

Blueberry & Coriander Seed Muffins

It is my twenty-second wedding anniversary today and there’s one food-related delight, baked in honour of my husband, that I want to share with you. After a miserably cold May and start to June, I’d been hoping that the lovely warm weather we enjoyed in April wasn’t the beginning and end of our summer because I’d planned for us to start our special day with a laid-back, leisurely breakfast of Blueberry and Coriander Seed Muffins, eaten ‘al fresco’ in the sunshine, with several delicious cappuccinos. Luckily for me, John is not only the best of husbands and the best barista in North Nottinghamshire, we also woke up to a gloriously sunny day! 

Whilst blueberries are available all year round, the start of the season for British blueberries is June (lasting through till September) so they’re bang-on time for our morning celebration. What could be healthier than field-fresh fruits so chock-a-block with antioxidants and phytonutrients they’ve been labelled a ‘superfood’? Or more sensuous than plump, juicy blueberries with their sweet-sharp ‘pop’ of flavour and the lovely inky juices they release during cooking?

It took me a while to fathom out how to make the perfect gluten-free, grain-free, refined sugar-free blueberry muffin, but I’m proud to say that I think I’ve achieved my goal with this original Primal Plate recipe. The flavour of blueberries combined with a little sweetness from raw honey and the spicy, slightly citrus fragrance of freshly ground coriander seed makes for a delicious, low-carbohydrate, home-baked muffin that’s an aromatic, flavourful and visual treat to share with everyone you love (suggest you make double the quantity if there are more than two of you!). 

Actually, come rain or shine, baking Blueberry and Coriander Seed Muffins to show my appreciation for 22 years of wedded-bliss is absolutely guaranteed to put a smile on my favourite man’s face! #feelingsmug!

Blueberry & Coriander Seed Muffins (V) (Makes 6 Muffins)

Ingredients

65g (2½oz) unsalted butter, melted 

60g (2oz) raw, clear honey

150g (5½oz) ground almonds                                         

20g (¾oz) organic coconut flour, sifted

1 level tsp baking powder                

¼ level tsp sea salt

1 tsp coriander seed, freshly ground (I use a pestle and mortar)

3 large organic eggs                    

1 dessertspoon vanilla essence

60ml (2 fl oz) full-fat whole milk - or enough to make a soft batter 

150g (5½oz) fresh blueberries, preferably organic

Instructions

Preheat the oven to 180℃ / 350°F / Gas mark 4 and line a muffin tin with 6 paper cases.

Put the honey and butter into a small saucepan, set over a low heat until the butter is just melted. Remove from the heat and allow to cool for 5 minutes.

Meanwhile, in a large bowl mix together the ground almonds, coconut flour, freshly-ground coriander seed, baking powder and sea salt.    

In a separate bowl, whisk together the eggs, honey/melted butter and vanilla essence.

Using a rubber spatula, mix the wet and dry ingredients together. Add enough milk to make a soft batter of dropping consistency. 

Gently fold in 125g of the blueberries, then spoon the mixture into the paper cases (about ¾ of the way full - or approximately 105g batter per muffin) 

Top with the remaining 25g blueberries, allowing 2-3 extra blueberries per muffin.

Bake until a toothpick inserted into the centre comes out clean, about 25 minutes

Notes

Look for blueberries that have a firm, smooth skin and a waxy bloom. Most of the nutrients are in the skin so although large, plump fruits are touted as the best, I think smaller ones may in fact be better for you. 

Also, according to a 2008 study, it was found that organically produced blueberries can contain significantly more antioxidants that conventionally grown ones.

Raw blueberries are a wonderful snack - especially useful to give to children instead of sweets!

Carbohydrate 17g Protein 10g - per muffin