Soya Banana Dragon Fruit Oats Porridge with Rye Flakes

Get up every morning, before breakfast, I first have a cup [1 teaspoon of black bean soaked apple cider vinegar + 1 tablespoon of wheat germ + 1 teaspoon of honey + 650 ml of water] to increase my appetite, and then spend about 45 minutes to prepare this breakfast dish.

Whenever durian season in Singapore, I will use durian instead of dragon fruit, add cardamom powder and fennel powder to bring me a unique taste.

Breakfast is the most important meal of the day and the type of foods that are eaten can affect mood and energy level for the entire day. Because of this, living in Singapore, l love to prepare myself for a no dairy breakfast with low temperature cooking. I seldom use to eat out for my breakfast, unless I travel abroad.

Ingredients

 1 Serving

1. 1. 800 ml tap water
   2. 2 chinese soup spoons of rolled oats
   3. 1 chinese soup spoon of rolled rye flakes
   4. 30 grams (1 sachet) no sugar high-calcium soy milk powder
   5. 1 ripe banana
   6. 2 fresh honey dates
   7. Half red-fleshed or half white-fleshed dragon fruit
   8. 20 fresh blueberries
   9. Appropriate amount of cardamom powder
   10. Appropriate amount of fennel powder

1. 
   

1) Put 800 ml of tap water in a pot and put the pot on an infrared electric stove, boil it to 100°C with an electric power of 2000W, to eliminate the chlorine from Singapore's tap water.

2)  Reduce the power of the infrared electric stove to 200W, add 2 Chinese spoons of rolled oats and 1 Chinese spoon of rolled rye flakes, then increase the power to 1000W, cook after 3 minutes, keep stirring with bamboo chopsticks, as you can see high quality soluble fibers emerging and become soluble paste.

3) When the bamboo chopsticks are stirring, you can feel that the thick pulp starts to stick to the stainless steel. You can turn off the power if you detect that the bottom of the pot is a bit rough through the bamboo chopsticks.

4) To prevent the soya milk powder become lumpy, affect the nutritional value of the soya milk powder, the pot quickly cools to about 50°C with round shallow bucket of tap water. Add one sachet 30 grams of no sugar high-calcium soya milk powder, use bamboo chopsticks to stir and mix well.

5) Add one ripe banana remove skin, three fresh honey dates remove seeds, red-fleshed dragon fruit cut half, then scoop out with a table spoon. Use bamboo chopsticks to mashed, stirred and mixed together. Add appropriate amount of cardamom powder and fennel powder to increase the flavor when needed.

6) Transfers to a porcelain plate. Add about 20 blueberries to garnish. Finally my sticky and delicious, healthy and nutritious breakfast is ready.

The benefits of oats stem from the soluble fiber which has been shown in studies to lower cholesterol levels thus reducing the risk of cardiovascular disease. Oats contain a unique antioxidant called avenanthramides. Avenanthramides help prevent free radicals from damaging the good (LDL) cholesterol.

In addition to the long term benefits of oat consumption, oats are a great source of complex carbohydrates which provide long lasting energy for active individuals. Oats also contain a high amount of the antioxidant selenium, viscous soluble high-quality fiber, can relieve constipation problems and reduce the risk of colorectal cancer. Whereas the intakes of rye flakes reduce your risk of diabetes.

My Cookpad Version
https://cookpad.com/uk/recipes/6051068-soya-banana-dragon-fruit-oats-porridge-with-rye-flakes