Overnight Pumpkin Porridge
Our dietitians' favouriteCooking oats in milk creates a creamy texture and cooks the nutrients right in. This overnight soak method reduced the cooking time of steel-cut oats by about half while also allowing the flavour of the pumpkin and the aromatic spices to blend into a comforting breakfast while you sleep.
- Prep: 5 min - 10 min
- Cooking: 10 min - 15 min
- Refrigeration: 6 h - 12 h
Ingredients
- 3/4 tsp (3 mL) ground cinnamon
- 1/2 tsp (2 mL) ground ginger
- Pinch salt
- 1 cup (250 mL) unsweetened pumpkin purée
- 2 cups (500 mL) milk
- 1 cup (250 mL) water
- 1 cup (250 mL) steel-cut oats
- 4 tsp (20 mL) maple syrup divided
- Pumpkin seeds to garnish (optional)
- Additional ground cinnamon
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Preparation
In an airtight container or bowl, stir together cinnamon, ginger, salt and pumpkin; gradually stir in milk and water. Stir in oats. Cover and refrigerate for at least 6 hours or for up to 12 hours.
Transfer oat mixture to a large saucepan; stir well. Bring just to a boil over medium heat, stirring often. Reduce heat and boil gently, stirring constantly, for about 5 minutes or until thick and oats are tender. Remove from heat, cover and let stand for 3 minutes.
Spoon porridge into 4 bowls and drizzle each with 1 tsp (5 mL) maple syrup and sprinkle with pumpkin seeds and cinnamon.
Tips
Be sure to use traditional steel-cut oats for this recipe and not a quick-cooking variety as the quick-cooking oats create a mushy, pasty texture with this soaking method.
Extra porridge can be refrigerated in an airtight container for up to 3 days. Add more milk to thin to desired texture when reheating. Reheat on medium-high (70%) power in the microwave or in a saucepan over medium heat.
Extra pumpkin purée can be refrigerated in an airtight container for up to 3 days or frozen for a few months. Add pumpkin to smoothies, muffins, soups and even spaghetti sauce.
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Nutritional information
Per serving| Energy: | 261 |
| Protein: | 11 g |
| Carbohydrate: | 44 g |
| Fat: | 5 g |
| Fibre: | 8 g |
| Sodium: | 102 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 21 % / 230 mg |
| Vitamin A: | 54 % |
| Magnesium: | 40 % |
| Vitamin B12: | 32 % |
| Phosphorus: | 31 % |
