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.
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
Ingredients
4 cups of water1 cup of steel cut oats
Directions
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!
Nutritional Analysis
Calories: 150; Total Fat: 3g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 0mg; Carbohydrate: 27g; Dietary Fiber: 4; Sugars: 1; Protein: 5gSome Recipes You May Enjoy:
Chocolate and Peanut Butter Oatmeal
"Pear Cobbler" Oatmeal
Breakfast Cookies from Karina's Kitchen
Steel Cut Oats and Barley from Julie's Kitchen
Steel Cut Oatmeal Cookies from Whole Grain Gourmet
- Filed under Breakfast, Super Simple, Vegan, Vegetarian, Wheat-Free
- Tagged with Breakfast, Oatmeal
- Print this recipe
- 15 comments
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Comments
Fred and Angela :
Great summary on the benefits of oatmeal and soluble fiber. Your site is a breath of fresh air in the world of cooking and your nutrition slant is wonderful. For all you TV producers out there Dani Spies is a gem ready for the big time. Grab her. Merry Christmas and Happy New Year.
posted on December 21, 2007 8:28 AM
Ricki :
Hi Dani,
Love your site! It's so great to find a site where I can enjoy so many recipes, even with my own food restrictions.
I adore steel cut oats and eat them often. My favorite way is baked with apples and raisins. I posted the recipe (an adaptation of the one from the Moosewood Cookbook) on my blog, at http://dietdessertndogs.wordpress.com/2007/11/05/baked-oats/. Great for a cold winter's morning!
posted on December 21, 2007 9:06 AM
Dani :
Fred and Angela - Thanks for stopping by and thanks for the "shout out"! Hey...any producers out there, you heard what they said;)!!
Ricki - I have never tried to bake them, that sounds like a great idea!!
I'm gonna pop over to your site to check it out...thanks!!
posted on December 21, 2007 9:56 AM
Jason :
While you're at Trader Joe's getting the steel cut oats, pick up a bag of Simply Almonds, Cashews and Cranberries and throw a handful in with your oats while they are cooking. This is one of my staple breakfasts during the week. Now I have to start pre-preppin'!
posted on December 21, 2007 3:46 PM
Dani :
Jason - I'll have to try that...cheers to pre-preppin'!
posted on December 21, 2007 6:18 PM
Kevin :
I really like oat meal but I have never tried steel cut oats. They sounds really good. I will have to look for them.
posted on December 21, 2007 6:50 PM
kate :
Nuts about oats, love your informative post, would really help the newbies :)
Wish You n your family a Merry Christmas , and a Happy New Year.
posted on December 23, 2007 7:18 PM
Dani :
Kevin - You have to try them, they're yummy!
Kate - Happy Holidays to you as well!!
posted on December 24, 2007 7:48 AM
Sally Parrott Ashbrook :
I love oatmeal--love it, love it, love it. I use a little organic brown sugar or maple syrup, cinnamon, ginger, a touch of ghee, and toasted nuts (preferably pecans) in mine. I think toasting the nuts makes all the difference in the flavor. I also saute apples to go in the oatmeal if I have them on hand and have the time.
posted on December 28, 2007 10:38 AM
Dani :
Sally - ooohh...I never tried it with ginger, that sounds insanely delicious!
posted on December 28, 2007 9:08 PM
Kaman :
This sounds great. I usually eat quick rolled oats, but I eat half a cup. Would 1/4 cup of steel cut oats be enough to fill you up?
posted on February 11, 2008 6:00 AM
Dani :
Kaman- A 1/4 cup dry equals 1 cup cooked...and I find a cup of cooked oatmeal is plenty!
posted on February 11, 2008 6:47 PM
martha :
i see recipes for making oatmeal but would like to know how steel cut oats work in making oatmeal cookies since most recipes call for quick oats? i would like to see more recipes for snacks and breads using steel cut oats. has anyone tried them as a replacement in cookie or other recipes calling for the normal rolled oats?
posted on February 15, 2008 12:06 PM
Dani :
Martha - As far as I know steel cut oats are NOT a good choice for baking. They're texture is too hard and they take too long to cook. If anyone out there knows differently, by all means let us know:)!!
posted on February 15, 2008 4:08 PM
Debbie :
Just found your site and love your videos.. You belong on food network... Steel cut oatmeal is essential for me every morning.. love love love it.. I pre cook it also but I am terrible about running off and forgetting it is cooking, so I get the 4 cups water boiling and pour in 1 cup oats and bring back to a boil... pop on the lid and remove from heat.. let stand right there over night and in the morning oats are perfectly done and ready to eat.. I just pop the rest in fridge and enjoy every morning with a scoop of cottage cheese (for the protein) and a scoop of almond butter and a little brown sugar or maple syrup.. yummmm.
Congrats on your pregnancy.. kids are the best!
posted on November 17, 2008 2:02 PM