Tuesday 6 December 2016

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Kickstart your day with a bowl of God's Own Porridge, says Susan Jane White, our nutritional cook

Published 27/04/2015 | 02:30

Susan Jane White
Susan Jane White

Whole oranges - as opposed to orange juice - are little sunshine bombs for the body. Each dribbly piece holds a consignment of anti-aging ammo.

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First, there's vitamin C to help protect healthy cells from destructive molecules, known as free radicals - which are often linked to cancer, DNA damage and an entire portfolio of degenerative diseases. Vitamin C is like sticky flypaper, ensnaring reckless rogue cells.

Then there are legions of glitzy flavonoids and phytochemicals in the white pithy bit attached to each piece, and in the nostril-flaring zest. Who knew? These confusing names are just umbrella terms for the family of health-enhancing plant compounds responsible for colour and kudos. This helps explain why eating an orange delivers way more nutrition than just drinking the juice. OJ won't have the cholesterol-lowering pectin fibre, either.

If you still really dig OJ, and your juicer is one of those powerhouses that can handle it, throw the full fruit in, peel and all. A fine blender and patience is another good option, but I suspect you'll need to peel the fruit, unless you fancy redecorating your kitchen walls. Then kick back and feel the nutrients cantering through your veins.

Paleo Nut Porridge

Serves 5-8

Porridge and grains are usually verboten on paleo plans. Kitchen sorcerer Emma Galloway has come up with a summer porridge for both paleo geeks and regular Homo sapiens who like to eat delicious food that just happens to be healthy. Bodyslam.

Emma is Australia's sharpest chef and food photographer right now. Her debut book, My Darling Lemon Thyme, which is published by HarperCollins, is a shrine to wholefoods and sassy flavour.

You will need:

125g (5oz) sunflower seeds

65g (2½ oz) pumpkin seeds

125g (5oz) raw cashew nuts

75g (3oz) raw almonds

50g (2oz) pitted dates

50g (2oz) raisins

250ml (8fl oz) water

Flesh of 1 orange, segmented, or 125ml (4fl oz) freshly squeezed orange juice

Natural yoghurt, grated apple, and local honey, to serve

Grab three glass or ceramic bowls.

Put the sunflower seeds and the pumpkin seeds in one bowl, put the raw cashews nuts and the raw almonds in another bowl, and put the pitted dates and the raisins in the third one.

Pour enough cold water into each bowl to fully submerge the contents. Drape a clean tea towel over the lot and leave them to soak at room temperature overnight. In the morning, drain all three bowls and transfer the contents to a blender.

Add 250ml (8fl oz) of fresh water and the orange segments or the freshly squeezed orange juice, whichever you're using. Blend into a relatively smooth paste - you might need to smoosh it a few times. Add more orange juice if you'd rather have a thinner 'whip' or if your blender is stressing out.

Spoon the mixture into a few bowls, topping with as much natural yoghurt, grated apple and runny honey as you desire. If you haven't chucked the orange peel, you could zest a little over the top for added colour and anti-aging artillery. Refrigerate any leftovers in empty jam jars for up to three days. Grab one on the way out to work, making traffic jams considerably more interesting at 8am.

susanjanewhite.com

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