Steel Cut Oats
Okay, so this isn’t exactly a recipe, it’s more of a strategy that I use to be sure that I have time for a nutritious breakfast.
As you guys know, I am a big fan of taking some time on the weekend do a little pre-preppin’. This way I have a jump-start on some healthy nutritious meals for the week when things start to get a little crazy…and at some point or other, things always start to get a little crazy!
And let me just say for the record, EVERYTIME I get a little lazy and skip my pre-preppin’, it never fails that I tend to make poorer food choices that week. For me, planning ahead is definitely half the battle!
Oatmeal is a breakfast staple in our house, especially this time of the year. I usually make four servings at a time and then put them into individual containers and pop them in the fridge. Then during the week my husband and I simply add a little milk or water and heat it up (if you are using the microwave, be sure to pop the oatmeal in a microwave safe dish…NOT PLASTIC).
I buy Steel Cut Oats, usually from Trader Joe’s.
Steel Cut Oats are whole grain groats (which is basically the whole oat kernel), cut into two or three smaller pieces. They have a very hearty, chewy texture, which I have really grown to love! The only catch is that they do take a little longer to cook, about 30 minutes or so and they don’t do so well in the microwave (which is why they are on my “pre-prepping” list).
The question most people want to know, is how are they different from rolled oats? Rolled Oats are simply the entire oat groat (before they are cut into pieces to make steel cut oats), steamed, rolled, re-steamed, and toasted. Basically, they have been through more processing so they tend to lose a little of their nutritional value and some of the hearty, chewy texture.
Like I said, I prefer the taste and texture of the Steel Cut Oats, but some people prefer the smoother, creamier texture of rolled oats. At the end of the day they are both super nutritious and either make a great choice for breakfast (as a matter of fact I am reading the labels of each right now and calorie for calorie, carb for carb, fiber for fiber, etc., they are nutritionally exactly the same. So technically, the macronutrients are not effected, it is the micronutrients that lose some value).
On the other hand, what you might want to beware of when it comes to oatmeal are the little pre-flavored, individually packed oatmeal’s. These are the guys that can be dangerous because more often than not they are PACKED WITH SUGAR.
Oatmeal is a good source of soluble fiber, which is great because it literally lowers cholesterol. Soluble fiber works like this; when it mixes with water it turns thick and gelatinous so as it works it’s way thru the body it pulls cholesterol out with it…then when we poop, it’s bye-bye cholesterol, hello happy healthy arteries:).
I promise to post some different recipe ideas for your oatmeal in the near future, they’re really are a hundred and one different ways to make it super yummy!
In the meantime think fruit, nuts, and some type of sweetener (I like maple syrup) and you will be well on your way to a delicious oatmeal breakfast!
What are some of your favorite ways to make oatmeal??
Steel Cut Oats
Yield: Serves 4
- 4 cups of water
- 1 cup of steel cut oats
Bring 4 cups of water to a boil.
Slowly stir in the steel cut oats. As the oatmeal begins to thicken, which takes about five minutes, turn down the heat.
Simmer about 30 minutes.
If you want to make your oats a bit thinner, simply add more water or milk!
Calories: 150; Total Fat: 3g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 0mg; Carbohydrate: 27g; Dietary Fiber: 4; Sugars: 1; Protein: 5g