Create healthy habits, not restrictions
Steel cut oats use to be my enemy. They only came into my house if they were accidentally bought. Now, they are my preferred oats and even my kids like them more. They don’t get all mushy like processed oatmeal and are better for you! One thing that makes these more nutritious is the fact that the outer layer hasn’t been striped away like old fashioned oats. This means they contain retain fiber and nutrients.
1/4c uncooked steel cut oats have:
- 5g fiber
- 7g protein
- 1.8 mg iron
- calcium, magnesium, antioxidants, & B vitamins
- no cholesterol and no sodium
Since these oats aren’t as processed, they are firmer but also chewy in texture. Because they’re firmer, you either need to cook them longer or soak them overnight (this halves the cooking time). I presoak most grains we eat because it makes them easier to digest while reducing cooking time.
Two of our favorite ways to eat steel cut oats are in overnight oats (which need about 10 hours to help them soften) or cooked the morning of. So here are my two basic recipes for oats served hot or cold.
Basic Overnight Oats
Ingredients
- 1c steel cut oats
- 1 3/4c plant based milk
- 1/4c plain plant based yogurt
- 1tsp vanilla extract
- 1/2TBSP chai seeds
- OPTIONAL TOPPINGS: sliced almonds, pecans, peanut butter & jam, berries, coconut flakes, mango, banana, maple syrup or honey
Directions
Mix all ingredients (except toppings) in a mason jar.
Let sit at least 10 hours in your refrigerator
The next day, add more milk if desired, but also toppings. Some of our favorite combos are:
Peanut butter & jam with frozen berries
Pecans & sliced banana
Coconut flakes & sliced mango
Basic Cooked Steel Cut Oats
Ingredients
- 1/2c steel cut oats, soaked overnight in water & drained
- 1.5 c plant milk
- 0.5 c filtered water
- 1 tsp ground cinnamon
- 1 tsp vanilla
- 1 overripe banana
- 1 tbsp ground flax seeds
- TOPPINGS: same as above!
Directions
Add oats, milk, and water to pot & bring to a boil. Keep an eye & stir frequently or the plant milk will boil over and make a big mess on your stovetop (yup, I’ve done it).
Simmer for 10 min, still stirring occasionally. Then, add cinnamon, vanilla, and banana. The banana will start to soften and mix in nicely.
After another 5 min, add flax seeds. Turn off heat, but cook for another minute or two. The flax seeds will start to thicken your oatmeal.
Top with the same toppings from above. One of my children likes thicker oatmeal while the other likes it more runny, so I add some more milk or water after cooking until it’s where she wants it.
Will you try one of these recipes? Let me know!
Thank you so much for stopping by. I really appreciate you reading my blog and enjoying some healthy, nutritious food!
Note: I originally got my overnight oat recipe from Trader Joe’s, but now I can’t get the recipe to open when I search it online.
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