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Enzymes, Whole Grains, no sugar or dairy needed…here is a healthy way to start your day and stay fuller, longer.
Overview: Soaked, steel-cut oats are slow-cooked on LOW in a small crockpot for four hours using a timer switch. Pineapple pulp is added to each dish after the oatmeal is served to cool and sweeten. Coconut oil may be added to each dish to give a creamy texture and add essential health benefits. Serves four hungry adults. “Pina Colada” option: to add tropical flare and flavor, try sprinkling coconut flakes on the top of each dish; however, if you are sensitive to ingesting multiple textures simultaneously, add coconut flour instead of flakes to thicken and flavor the oatmeal. If you are incredibly adventurous, you may try using pure coconut milk instead of water in this recipe: I haven’t tried this, so let me know in the comments below how it turns out if you do!
- 2/3 cup organic steel-cut oats
- 1 cup pineapple pulp (from a whole pineapple)
- 3-1/2 cups filtered water (no fluoride or chlorine DPBs)
- 1 TSP wheat flour (optional)
- 1 TBSP whey (optional) or leftover pineapple juice.
- 4 to 8 TBSP (1/4 to 1/2 cup) unrefined coconut oil (optional)
- 1.5 QT Slow Cooker (or larger)
- Measures: 1 cup, 1/2 cup, 1/3 cup, 1 TBSP, 1 tsp
- Food processor
- Sharp Knife & Chopping board
- Timer switch (like those used for Christmas lights)
- 2 Glass Salsa jars
- After breakfast, clean your crock from the oatmeal you made the day before using a botanical-based dish soap like Dr. Bronner’s or Soap Nuts liquid. If you don’t get to it until evening, it’s not a big deal; the longer the oats can soak however, the more accessible the nutrients will be.
- Add oats and water. The whey and wheat are optional for the recipe, but essential for soaking the oats to reduce phytic acid. The whey helps to lacto-ferment the grains in an acidic environment; the wheat flour provides phytase because oats are deficient in the phytic-acid reducing enzyme. If you are going to use them, add the wheat flour and whey to the crock pot at the same time as the oats and water. Mix briefly.
- Set your timer to start four hours before you wake up in the morning.
- Sometime before the morning, skin your pineapple, chop it into pieces, and process in a food processor until you get “pineapple sauce”. One pineapple should produce four cups of sauce (i.e. last for four days of making oatmeal breakfasts). Put the sauce into two large, glass Salsa jars and keep in the ‘fridge. The pulp will rise to the top overnight, leaving some juice at the bottom. The pulp is the sweetest part and will help to cool your oatmeal in lieu of milk. If you really want to conserve resources, use the leftover pineapple juice in lieu of water and/or whey when you get through the pulp in the jar; the juice is acidic and will help to make a fine soaking medium. I have about 1/2 cup of juice at the bottom of my salsa jars when the pulp is gone.
- If you are going to use coconut oil for its amazing health benefits, add 1 to 2 TBSP of coconut oil to each bowl; you may want to start off with 1 TBSP if you aren’t sure what it will taste like. Add approx. 1/2 cup cooked oatmeal into each bowl and blend with oil thoroughly (if using). Find the ratio of oatmeal to pineapple that works for your sweet tooth! I’ve found that when I add coconut oil, I don’t need as much pineapple to sweeten. 1/4 cup of pineapple per bowl is sufficient. It is important to add pineapple to the bowls rather than the crockpot because heat will destroy its enzymes. While coconut oil does not have enzymes, I add it to each bowl because it is expensive and I don’t want any of it to go to waste if I have leftovers stuck to the sides of the crock. Although if I put oil in the crock, maybe I wouldn’t have any stuck to the sides? In the bowl or in the crock, the oil is up to you, but avoid putting the pineapple in the slow cooker so it can stay “raw” and help your stomach to digest those grains! Enjoy!