Rhubarb, Cranberry and Thyme Crumble with Coconut Flour Oat Topping

This rhubarb cranberry crumble was absolutely delicious. I made this lovely dessert at camp in Temagami last summer in the vintage oven I so love.  It was sweetened with local honey and fresh orange juice and I sprinkled on thyme leaves and blossoms for an interesting twist.

Click on this link for a printable recipe.

INGREDIENTS:

Topping

2 cups (500 ml) oats, large flake
1/2 cup (125 ml) coconut flour

1/4 - 1/2 cup (60-125 ml)brown cane sugar, organic

1/2 tsp (2.5 ml) cinnamon ground

1/3 cup (85 ml) butter or coconut oil

4 cups (1 litre) Rhubarb, sliced

2 cups (500 ml) Cranberries, fresh or frozen

1 Tbsp (15 ml) orange zest (avoid the white pith)
Juice medium size orange - about 3/4 cup - 175 ml
1 Tbsp (15 ml) fresh thyme leaves stripped off the stems.  Include blossoms if available

1/2 - 2/3 cup (125 - 175 ml) local honey 

METHOD:

1.  Make topping by combining large flake oats, coconut flour, brown cane sugar, cinnamon and butter.  Mix with your clean hands until crumbly.

2.  Oil a deep-dish pie plate or square baking dish.  Slice rhubarb into half inch pieces and spread over bottom of baking dish.  Spread fresh or frozen cranberries evenly over rhubarb.

3.  Sprinkle with fresh orange juice, zest of orange, fresh thyme and honey.

4.  Sprinkle topping over filling.  This is easiest to do using your hands as you can crumble larger pieces and make sure it is evenly spread out.  Bake at 425 F (220 C) for 40 minutes or until top is golden.  Baking time will vary depending on the temperature of your oven.

Here it is before it went in the oven.  Oops... I forgot to take a picture. 

I think we were too anxious to eat it!

NUTRITION FACTS made with butter (195 g - 1/8th of the pan): 360 calories, 10 g fat, 6 g saturated fat, 20 mg cholesterol, 75 mg sodium, 65 g carbohydrate, 8 g fibre, 40 g sugar, 5 g protein. %Daily Values are 8% vitamin A, 40% vitamin, 8% calcium and 10% iron.

Yours in good taste,

© Nancy Guppy, RD, MHSc

http://nancyguppy.com/

Quinoa Oats Porridge (rice cooker)

Quinoa is an ancient grain grown in the mountains of Bolivia, Peru and many South American countries.  It provides complete protein and is a good source of fibre and nutrients.  In Peru it is often eaten as a breakfast porridge and served in coffee mugs with ground cinnamon and a variety of seeds like pumpkin.

INGREDIENTS:
1/2 cup (125 ml) each quinoa and large flake oats, dry
2 1/2 cups (625 ml) water, cold
1/4 tsp (1.25 ml) cinnamon, ground
1/2 cup (125 ml) frozen blueberries
1/2 cup (125 ml) frozen cranberries
1/4 cup (60 ml) walnuts
Other optional additions of your choice include flax, sesame or sunflower seeds, nuts, chopped fruit or berries etc.  Sweeten to taste with Maple Syrup or your favourite sweetener.

METHOD:

1.  Add oats and quinoa to bottom of rice cooker.  Pour water over.  Use half milk if you wish.  Stir in cinnamon and mix well to combine. 

2.  Scatter frozen fruit and walnuts over top.  Here I am using frozen cranberries and blueberries.

3.  Turn rice cooker on and walk away leaving it to work its magic.  The rice cooker will switch to warm when it is ready.

Remove from heat and portion into serving dishes.   Serve with maple sugar or syrup if desired.

Pack leftovers into individual size containers and store in the refrigerator.  I like to take them to work for grab and go breakfasts.

NUTRITION FACTS (per 1 cup - 250 ml serving): 220 calories, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 10 mg sodium, 32 g carbohydrate, 5 g fibre, 2 g sugar, 7 g protein.  %Daily Values: 0% vitamin A, 4% vitamin C, 4% calcium and 20% iron.

(c) Nancy Guppy, RD, MHSc.  

Visit my website to find out more about online nutrition counselling. Nancy Guppy, RD

Maple Fruit and Nut Oatmeal (Rice Cooker)

Banana, cranberry apple oatmeal

I've been making various versions of cooked wholegrain oats in my rice cooker many mornings over the winter months.  I find it a good use of one of my favourite appliances..... cooks without being watched and switches into warm mode so people can eat when they want.  Ready in 15 minutes!  You can see above it forms a skin on the bottom as it sits in the rice cooker.  You get less of a skin if you use more liquid.

Apple blueberry oatmeal with nuts

If you need a gluten free version make sure you buy oats labelled gluten free - like those from "Bob's Red Mill."  Oats themselves are gluten free but can become contaminated with gluten if stored, processed etc. around gluten containing grains.


Choose steel cut or large flake rolled oats for a lower Glycemic index (GI).  Lower GI foods give a lower and slower rise in blood glucose and keep you full longer and helps manage cravings.  Quick or minute oats have a higher GI or lead to a faster, higher rise and fall in blood glucose.  Below I  describe how oats are milled and some differences in some oat products, compliments of Quaker.


Steel Cut Oats - groats that are steamed and roasted to inactivate the enzymes that may cause rancidity and to give a toasted flavour.  The whole groats are cut approximately into thirds.  A.K.A. Scotch oats and Irish oatmeal.  They take longer to cook than rolled oats and have a nice chewy  texture.  Low GI.


Old Fashioned Rolled Oats - groats that are steamed and roasted to inactivate the enzymes that may cause rancidity and to give a toasted flavour.  The whole groats are steamed again and rolled flat.  They are whole grain and have the bran, endosperm and germ.  Low GI.


Quick Oats - groats that are steamed and roasted to inactivate the enzymes that may cause rancidity and to give a toasted flavour and to reduce moisture so they rehydrate quickly.  The whole groats are cut in thirds, steamed again and rolled thinner than Old Fashioned Oats.  They cook faster because they are smaller and thinner.  They are still considered whole grain.  Higher GI.


Instant Oats - same as quick oats but rolled thinner so they cook when boiling water is added.  They too are considered whole grain but have a higher GI and uually have added salt and sugar.  Usually sold in little single serve packets. Higher GI.

		Ingredients
1 cup	250 ml	Oats, old fashioned rolled (large flake)
2 cup	500 ml	Water, cold
½ tsp	2.5 ml	Cinnamon, ground
2		Apples, peel on, cored and sliced
½ cup	125 ml	Blueberries, frozen
2 Tbsp	30 ml	Maple syrup
¼ cup	60 ml	Walnuts

METHOD:

1.  Add oats to bottom of rice cooker.  Pour water over.  Stir in cinnamon.  Adding additional water gives a creamier, runnier oatmeal.  It is a matter of preference.

2.  Slice two apples skin on.  Scatter over top of oats with the frozen blueberries.  Pour over maple syrup and sprinkle with nuts (optional additions).

The version below I used sliced apple, banana and a handful of dried cranberries.

3.  Turn rice cooker on and walk away and leave to work magic.  Takes about 15 minutes in my rice cooker.  Serve with your favourite milk.

Nutrients (per ¼ recipe – 245 grams)

Calories	200
Protein (g)	5
Total Fat (g)	6
Saturated Fat (g)	0
Carbohydrate (g)	33
Fibre (g)	5
Cholesterol (mg)	0
Sodium (mg)	5
%DV
Calcium	4
Iron	8
Vitamin A	2
Vitamin C	6

Tastefully yours,
Nancy Guppy, RD
Email

Visit me at www.chapmanslanding.com where you can find out what's 
cooking on my class calendar. If you are interested in nutrition or diet 
counselling pop over to www.nancyguppy.com. A lot of health plans cover the cost of consulting an RD.

My next cooking class coming up at Chapman's Landing is "Ancient Grains” on Sunday March 4th.  This is a great class for people learning to add gluten free variety and interest to their meals.  Please see my menu and register online 

Snowy days at Chapman's Landing