Steel cut oatmeal is tasty, nutritious and a great option for breakfast [Yes, even if you don't have much time to spend preparing food in the morning]. Also, I think that many people who have a texture issue with instant and quick oatmeal will find steel cut oatmeal quite palatable. I have come up with three different steel cut oatmeal recipes that I think are pretty awesome and all of them are gluten-free, dairy-free and sugar-free [Although, it should be noted that oatmeal itself is not necessarily gluten-free unless it is labeled as such].
Okay, steel cut oatmeal. Steel cut oatmeal differs from rolled oats in that it is less processed. Rolled oats are, well, rolled. Oat groats [which are awesome, btw] are basically whole oat grains that have been hulled and toasted, these are the least processed oat grains. Steel cut oats are oat groats that have been cut into pieces. Rolled oats are oat groats that have been rolled out flat. Quick and instant oats are rolled oats that have been pre-cooked and dehydrated [which is what allows them to cook so quickly]. Rolled oats generally go through much more processing to make them quicker to cook and easier to work with. Generally, the more processing a food goes through, the less nutritional value it has. Heating, smashing, drying, etc all break down important components that are healthy for our bodies. Basically steel cut oats are better for you than rolled oats [particularly the quick and instant variations], you get the picture. They take a bit longer to prepare, but that doesn't mean you have to prepare it every single day.
Steel cut oats are a great source of iron, soluble and insoluble fiber.
I am not one of those people that can eat first thing in the morning; it makes me nauseous. Therefore, when I work in the morning, I have to bring breakfast with me which means it has to be quick, portable, easy to grab and go. This does not mean that I have to sacrifice a healthy breakfast for a quick McGriddle [although, I will admit that McGriddles are out of this world amazing]. I prepare steel cut oats once a week, pour it into a muffin tin, refrigerate overnight, place each little disk in a baggie and voila- I have a week's worth of breakfast all ready to go. I think it is a pretty great option for busy people who want a nutritious breakfast or snack.
Here are my three awesome variations of steel cut oats.
Pumpkin Spice Steel Cut Oats
4 cups milk or water [I use almond milk]
1 cup steel cut oats
1/2 cup pumpkin
1 tsp vanilla
1 tsp cinnamon
1/4 tsp ginger
1/4 tsp nutmeg
1/4 tsp allspice
3 tbsp maple syrup
Peanut Butter Banana Steel Cut Oats
4 cups milk or water
1 cup steel cut oats
3/4 cup [about 2] bananas, mashed
2 tbsp natural peanut butter
2 tbsp maple syrup
1 tsp vanilla
Blueberry Maple Steel Cut Oats
4 cups milk or water
1 cup steel cut oats
1 cup blueberries [fresh or frozen]
3 tbsp maple
1 tsp vanilla
Instructions:
1. Bring water or milk to a boil. Add oats, cook for 5 minutes.
2. Add all other ingredients.
3. Stir continuously until oats are to desired consistency, about 25 to 30 minutes.
4. Eat. Or, if you are interested in storing them for a quick breakfast then do this:
- Divide oatmeal into greased or sprayed muffin tin [in my experience it makes about eight].
- Refrigerate overnight or for several hours.
- Use a butter-knife to gently loosen and remove oatmeal disk from pan. Place disks in individual baggies or tupperware.
-Note: The disks will still be soft, but they will keep shape enough to be portable and eat as is.
These have been my breakfast savior lately, they are really great for people who don't have much time to prepare food. I hope that others find this helpful and yummy!
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