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Eat Well May. 30. 2014
Breakfast

Mulberry Soaked Oat Porridge

May. 30. 2014
Breakfast
McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

If you’ve been keeping up with me on Instagram, then you know my new amazing discovery in our yard… mulberry trees galore! I’ve found about four luscious mulberry trees surrounding our home each one dropping heavy juicy mulberries by the minute. This Mulberry Soaked Oat Porridge was inspired purely from these gorgeous trees in our yard. Although it’s been quite some time since I’ve had fresh mulberries,  I use dried mulberries throughout the year when fresh isn’t in season in my smoothie bowls, muesli, and snacks. Mulberries are beautiful fruits to be added to a wide variety of dishes, but I particularly love them with breakfast and hearty porridges.

Growing up, my family had several mulberry trees and I specifically remember the journey it took to get my little hands on those purple gems, it took skills of climbing trees, hopping fences, and finally reaching the long branches filled with mulberries. I would always be so proud at the accomplishment of grasping and picking them off the tree and having my own treat foraged, with purple stained fingers and mouth taboot.

I found myself in the yard picking these ripe mulberries straight off the green vines and branches and was instantly transported to my childhood experiences of picking mulberries and popping them in my mouth with no hesitation, it was a beautiful moment. Somedays, all it takes for me to relax is something so simple as this, it’s more time in nature and less time in the digital/internet world and of working on projects (even though I adore it!). Naturally, this lovely experience instantly fueled my body as well as my mind and I had great new inspiration on how to use this fruit in several recipes. The rest of my inspirations will have to wait for another project I’ll be sharing, as I’m focusing on my favorite of the bunch, a simple oat porridge. Technically porridge is served warm, which you may do so with this recipe, but in the spring and summer I actually prefer this one just soaked without heating.

 

Marvelous mulberries. Mulberries are definitely in my pantry and part of my kitchen staples for a great carbohydrate source and of course their nutrition and flavor. The flavor reminds me of a raspberry and blackberry grown together, but when dried they are incredibly sweet- like no other dried fruit I’ve tasted! Also, dried mulberries have a fantastic texture to them, reminiscent of sticky toffee or crunchy candy. Fresh mulberries on the other hand, start out on the tree as a light lime green, slowly ripening to a beautiful pale pink color, then deep purple (as shown in the picture). You’ll know the mulberry is super ripe when it’s deep purple and it only takes a small movement and shake to the branch for it to fall from it’s post. Nature has a beautiful way of telling you when something is ready doesn’t it?

Many of my clients ask about quick, healthy, and delicious breakfast recipes and porridges and overnight oatmeal is one of the first I recommend after a green smoothie of course. Overnight oatmeal a.k.a. overnight oats, is simply raw rolled oats soaked in some type of liquid overnight or at least for 2-4 hours and then topped with anything under the sun! It’s vegan, gluten free, and friendly to all types of lifestyles and even those of you following a more “structured” meal plan with calories in mind- it can all be versatile. Overall this porridge has great fiber, carbohydrates, protein, and it’s simple to make ahead of time for your busy mornings.

Add-ons | Of course you can enjoy this recipe just as it is, or feel free to add on some of these ingredients for a boost in healthy fat and protein.

  • 1/4 cup of any nut/seed you enjoy (pumpkin seeds, almonds, walnuts, etc.)
  • 2 tbs. nut butter
  • 3 tbs. hemp seeds stirred in for a boost of protein
  • 1 scoop of protein powder (I think Sunwarrior warrior blend or PlantFusion work really well with porridges)
  • 2-3 farm fresh eggs/egg whites, cooked of course

 

Mulberry Soaked Oat Porridge
Recipe Type: breakfast
Author: McKel Hill, MS, RD, LDN
Prep time:
Total time:
Serves: 1
Thick, creamy, gluten-free porridge made with oats soaked overnight and fresh mulberries in season.
Ingredients
  • 1/2 cup gluten free rolled oats
  • 1 cup almond milk (see “guide to nut milks” for recipe)
  • 2/3 cup fresh mulberries
  • 1/4 cup cashews, soaked for at least 30 minutes or until soft
  • 1-2 dates, pitted (optional)
  • 1 tablespoon flax seed, ground
  • 1 teaspoon cinnamon, ground
  • dash of sea salt
  • drizzle of honey or maple syrup to sweeten
  • garnish with dried mulberries
Instructions
  1. Blend soaked cashews, flax seed, with almond milk and 1/3 cup mulberries until smooth.
  2. Combine all remaining ingredients into a bowl, stirring the remaining 1/3 cup mulberries, and put in the refrigerator for at least 2 hours or overnight.
  3. Serve chilled or set on the counter to warm at room temperature before enjoying.
  4. If making ahead of time, simply make this recipe in a tupperware container and store overnight in the fridge, take it out when you’re ready the next morning and have your breakfast to-go!
  5. Garnish with dried mulberries, honey drizzle, or additional cinnamon.
Notes
Lower sugar // use stevia to sweeten instead of honey/maple syrup and dates[br]Higher protein // add any of the add-on’s listed in the blog post

I hope you all enjoy this porridge recipe. It’s been so wonderful hearing on Instagram all of your childhood experiences as well with mulberry trees- such a wonderful experience. Thanks for sharing and comment below if you have a story you’d like to share!

Hope you all have a beautiful weekend,

xx McKel

Nutrition Stripped news // Check out my latest article in SpryLiving.com all about smoothies! Also, today is the last day to enter the Juice Beauty giveaway and I’ll be choosing a winner shortly!

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  • I also grew up with the big fat purple mulberry trees in Georgia- imagine my surprise after 4 years of living in Philadelphia, after moving to a new house, to discover we had a mulberry tree out back (!!!). It was heaven. But they are WHITE mulberries. So still delicious but less of a smushed mess in the yard !

    • That’s amazing! Yes, we also have a white mulberry tree as well, I haven’t played with those in recipes just yet 😉

  • Eve

    What a lovely recipe, but I’m now a little sad. We took a tree out of our garden a few years ago. It had a berry that we didn’t recognised and nobody we asked could name it. We certainly didn’t think the berries were edible for humans. The berries would fall and turn our lawn into a sticky wasp feeding station. I’m gutted to realise from your description that we had a Mulberry tree right outside our back door!

    • Oh no! Well good news is you can grow another one! 🙂

      • Eve

        :o) Ha ha, funnily enough I did a little research after reading your post. It seems that our fruit fell before it had a chance to ripen. I suspect our washy washy UK summers are at fault. It’s always lovely to receive some news of Nashville sunshine with your fabulous recipes. We loved the porridge and used blueberries as a substitute for the mulberries. We’ll try it with blackberries in the autumn. Thanks again
        Eve

        • Hi Eve,
          Thank you so much for sharing! I love the ideas of using whatever you all have available to you- whether it’s blackberries or any other type of berry. Mulberries are a tricky fruit, they’re very short seasoned and drop quickly! xx mckel

  • This looks lovely McKel. I’ve only ever had dried mulberries but I’d love to try fresh mulberries sometime soon. I haven’t seen them at any of our grocery stores but hopefully as they become more popular I’ll be able to find them!

    • Hi Brittany!
      They’re amazing fresh, it was my first time in a long time that I’ve had them fresh, but the dried ones are also amazing. Thanks for sharing xx mckel

  • I eat overnight oats every morning! I’m literally eating them right NOW. My plain brown ones don’t really compete with this purple creation though 🙂

  • Jealous! We planted a gorgeous contorted mulberry tree with these awesome branches that swirl around and zigzag about 3 years ago, but we haven’t gotten a single berry : (

  • This looks divine! I have been looking for a new oats recipe so I can’t wait to try this!

  • It was just 2 years ago I discovered the mulberry trees on our block! It was beyond exciting. Can’t wait til they appear this year so I can try this!!

  • I prepped this last night and had it for breakfast this morning! (I don’t have fresh mulberries, so I used blueberries and maqui powder and used dried mulberries to top it still!) It was SO filling, bright and delicious! Thanks 🙂

  • Elizabeth

    i try to meal prep for the 5 day week on sundays- do you think if i made all 5 days worth of this it would be ok?