Simple Steel Cut Oatmeal

oats

In Southern California, we experience a gloomy weather pattern that results in cloudy, overcast skies with cool temperatures during the late spring and early summer.

I love a warm breakfast on those ” Gray May” or “June Gloom” mornings; but, for some reason, regular rolled oats give me heartburn.   I find that steel cut oats don’t!  Also, I think that the texture and flavor of steel-cut oatmeal is far superior to that of the quick or rolled oats.  Studies show that steel cut (Irish) oats  digest more slowly than rolled ones. Like all other grains in whole or cracked form, steel cut oats rank lower on the glycemic index than rolled oats. The reason is that it takes longer for digestive enzymes to reach the starch inside the thicker pieces, slowing down its conversion to sugar.  Maybe, that’s why?

What’s the difference steel cut vs reg oatmeal?

Steel-cut oats are made by cutting whole oat groats two or three times. The cut pieces of groats are neither steamed nor rolled. Since they do not go through this process, they are more intact than thick-rolled or instant oats. This causes steel-cut oats to have more surface area, which slows digestion. A larger surface area causes the stomach to work longer to break down steel-cut oats.

Oatmeal in general is a good source of B vitamins and vitamin E. Both vitamin groups act as antioxidants and help support healthy cell function. Additionally, steel-cut oats contain calcium, iron, protein and potassium. Calcium and potassium help support healthy blood pressure. Although steel-cut oats are processed less than other varieties, they contain only slightly more nutrients. Steel-cut oats do have more protein and calcium than old-fashioned and instant oats do.

For a nourishing simple breakfast, steel cut oatmeal is delicious and filling.  Unlike old-fashioned or instant oats, they reheat rather well (no mush), so you can make one big batch that can be kept up to five days in the refrigerator and can be reheated atop the stove.

Easey peasey!

Or, save even more time with  overnight soaking method.

 

Simple Steel Cut Oats
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Ingredients
  1. 3 cups water
  2. 1 cup milk
  3. 1 tablespoon coconut oil or unsalted butter
  4. 1 cup steel-cut oats ( you can toast them before hand for even better flavor)
  5. ¼ teaspoon salt
Instructions
  1. In a saucepan, combine the water and milk. Bring the mixture to a simmer over medium heat.
  2. If you like to toast the oats, melt the coconut oil (or butter) in a skillet over medium heat. Once shimmering, add the oats and cook, stirring occasionally, until golden and fragrant, around 2 minutes. Toasting step greatly enhances the flavor of the oats.
  3. Stir the oats into the simmering water/milk mixture. Reduce the heat to medium low and simmer gently for about 20 minutes, stirring occasionally, until the mixture is very thick.
  4. Stir in the salt. Continue to simmer the mixture, stirring occasionally and reducing heat as necessary to prevent scorching on the bottom, until almost all of the liquid is absorbed, about 10 minutes. The oatmeal will be very creamy when it's done.
  5. Remove from heat and stir in any mix-ins that you'd like. Let the oatmeal rest for 5 minutes before serving so it has more time to thicken up and cool down.
  6. If you made extra, let oatmeal cool completely before covering and refrigerating for future breakfasts.
Notes
  1. Toppings of your choice. I like toasted pecans and a huge pad of butter (butter is better!)
Adapted from The America's Test Kitchen Healthy Family Cookbook.
Adapted from The America's Test Kitchen Healthy Family Cookbook.
The Urban Homestead http://urbanhomestead.org/

 

 




Comments(2)

  1. Sheri Cline says

    Thank you for sharing this information and recipe Anais. My husband is diabetic and loves oatmeal. I’ll make the switch to steel cut.

  2. Anna @ FixYourSkin says

    This dish looks like something I’d definitely want to try out. It look delicious and is packed full of nutritious ingredients. Thanks for sharing.

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