Saturday, 1 April 2006

Mix Vegetables & Walnut Porridge

Had tried cooking this porridge twice by adding different ingredients. Previously I used pork mince, carrot, potato and walnut cook with Rice Grain(白米), Yellow Millet(黄小米) and Walnuts. And this round, I added more vegetables and no meat. It's a very healthy and nutritious porridge for young children. But the most time consuming part is to remove the skin from the dry walnut. My son love it so much whenever I add it to his porridge.

1 Packet Of Dry Walnut, about 350g

1. Soak the walnut in water for about 15-20 minutes then slowly break it up into to parts and use a toothpick to remove the outer layer skin.
2. Rinse the clean walnut with water then you can either leave in to dry under the sun or you can roast it on a non-stick pan until slightly golden brown.
3. Leave it to cool before putting them in container and store it in the fridge for further use.

Millet contains more calories than wheat, probably because of it’s higher oil content of 4.2% which is 50% polyunsaturated. Millet is rich in B vitamins, potassium, phosphorus, magnesium, iron, zinc copper and manganese. It’s protein content is a little lower than that of wheat as are the essential amino acids. Like wheat, lysine is millet’s limiting amino acid. However, millet contains enough protein to still be considered a good protein source.

When it comes to their health benefits, Walnuts definitely are not a hard nut to crack. This delicious nut is an excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture. Walnuts' concentration of omega-3s (a quarter-cup provides 90.8% of the daily value for these essential fats) has many potential health benefits ranging from cardiovascular protection, to the promotion of better cognitive function, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis.

In addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties. So for today's porridge, I used the following:

1/2 Cup Rice
1/4 Cup Yellow Millet(黄小米)
1/4 Cup Crushed Yellow Corn(黄玉米羹)
1 Carrot, dice into small cubes
1 Potato, dice into small cubes
1/2 Orange Sweet Potato, dice into small cubes
1/2 Japanese Sweet Potato, dice into small cubes
1/2 Stalk Of Cai Xin Hua Sterm, dice into small cubes
1 Handful of Dried Walnuts

1. Wash and soak the rice, yellow millet and crushed yellow corn in suitable among of water for cooking porrdge for about 1 hour.
2. Bring the water to boil then add in all the vegetables and walnuts then simmer over low heat until all the vegetables and rice are cook through.
3. You can season it with some salt of stock cube to enhance the flavour.

Notes: It's a very nutritious porridge and you can add in any other ingredients as you prefer like: chicken, fish or pork. Posted by Picasa

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