I’m back with another of my favorite recipes to share: it’s the perfect thing for breakfast. It’s a Nutritarian Steel-Cut Oatmeal recipe that is so flexible and convenient, you can easily make it ahead of time and pull the meal together in less than 5 minutes per day.
Breakfast just got STUPID easy. :P
Why Is Oatmeal Important?
Oatmeal is such a great food to have for breakfast for so many reasons. It is a whole grain, meaning it is so minimally processed. Steel-cut oats are the best, and I explain why in the video below!
Oatmeal contains soluble fiber, which dissolves in water as it runs through your digestive tract…which then turns into a gel that slows your digestion…keeping you feeling full longer! It also feeds the good bacteria in your gut, making it a “prebiotic”, which is so good for our overall health!
According to the Kitchn website:
Beta-glucan is the name of the specific type of soluble fiber found in oats, and it has been linked to various health benefits in scientific studies. (Oatmeal isn’t the only food with these benefits; other beta-glucan-containing foods include barley, shiitake mushrooms, and seaweed.) Most notable is its role in lowering LDL (“bad”) cholesterol, which is linked to a decreased risk for heart disease. The scientific support for the cholesterol-lowering effects of beta-glucans is so widespread, the FDA allows food manufacturers to make health claims on the packaging of foods like oatmeal. A container of Quaker Oats, for example, includes this statement: As part of a heart-healthy diet, the soluble fiber in oatmeal can help reduce cholesterol.
Other studies have found that beta-glucans may help control appetite, boost immune system defenses, improve insulin sensitivity, and reduce the risk of certain types of cancer, but none of these findings are conclusive enough to make specific recommendations about eating oatmeal for those health benefits.
What’s not to love??
Oatmeal is Your Best Meal Solution at Restaurants
My absolute, hands-down, no-brainer thing to order at restaurants (especially for breakfast and brunch/lunch) is oatmeal. Being a Nutritarian, it’s often hard to find something that will fit the bill as far as our nutritional desires go, but oatmeal is almost always a safe bet (as long as they don’t drown it in maple syrup or something!).
So, what is the difference between steel-cut, rolled oats and quick cooking oatmeal?
You may be wondering, what’s the difference between the kinds of oatmeal anyway? Well, steel-cut oats are the queen bee of oatmeal, because they are the least processed. They just take the oat groats usually roast them for a bit to toast them and then they chop them into 1 or 2 pieces, like as if you were chopping rice into a couple pieces. You can imagine it like that.
What’s the best about steel-cut oats is the texture: omg I love it!! They have a much more substantial texture that could be called toothsome…it’s such a wonderful mouthfeel, I really love it. If you aren’t an oatmeal fan and have never tried steel-cut before, I’d be willing to bet you’d like this kind!
With rolled oats, they are first toasted as well, but instead of cutting the oats with like they do with steel-cut, they are first steamed to make them soft and then they literally roll them and flatten them to create that different texture.
And last but also kinda least are quick-cooking oats. These oats definitely bear the brunt of most of the processing: they are literally pre-cooked, then they are dried. They are then rolled and pressed thinner than rolled oats and that’s how you get them. They cook the fastest (because technically they’ve already been cooked once before!) and they tend to get mushy as well.
I pretty much never choose to eat quick-cooking oats just because the texture is so much better with the other varieties! I really don’t enjoy the texture of quick-cooking anymore now that I’m familiar with the others!
2 Easy, Forget-It-Overnight Methods
Take a bowl or a mason jar, add the oatmeal and other ingredients, screw on the lid or cover, place in the fridge and leave it in there overnight. Here is a great recipe that is…umm…amazing.
If you use steel-cut oats for this overnight oatmeal (my favorite), you will have a very chewy texture the next morning. It is by far my favorite texture, but some don’t like it that chewy. But at this point in the morning, you are able to add any toppings you like.
I love this tip I read from the Kitchn website. You just start cooking the steel-cut oats according to package directions over the stove. When it has come to a boil, you cover it, switch off the heat and just leave it on the stove exactly like that overnight. When you get up in the morning, it will be perfectly cooked andy ready for your favorite toppings! Easy peasy!
The Topping Possibilities Are Endless
This recipe is so wonderful because of all the different ways you can mix it up…you could add anything from:
- any type of fruit (apples, pineapples, berries, etc)
- frozen fruits (berries, bananas, etc)
- raw, unsalted nuts and seeds
- dried fruits (raisins, currants or dates, etc)
- spices (cinnamon, cardamom, nutmeg, etc)
- extracts (vanilla, coconut, coffee!!)
My Oatmeal Breakfast Bootcamp is Coming Soon!
Ever wish someone would just decide what you should eat for a whole week for breakfast and tell you what to buy and how to make it? I know I do. WHY CAN’T SOMEONE JUST VOLUNTEER TO BE MY PERSONAL NUTRITARIAN CHEF??!
Wait, did I say that out loud? :P
Well that’s exactly why I’m in the process of creating a simple meal plan for you to teach you some awesome, easy oatmeal recipes that are not only amazing-tasting, but super Nutritarian healthy for you too. I will include grocery lists and instructions to guide you through the whole thing as well.
So be on the lookout for that! Coming soon.
The Best Steel-Cut Oatmeal Recipe VIDEO
- ½ cup steel-cut oatmeal
- 2 cups water
- 2 apples, cored and chopped
- 2 tablespoons raisins
- 4 tablespoons nuts and seeds (un-salted, un-roasted)
- In a medium saucepan over high heat, add the water and oatmeal and bring to a boil. Reduce heat to a simmer and stir constantly taking care so it doesn't boil over. Once it's simmering, stir ever 5-7 minutes. Cook uncovered for 25-30 minutes.
- To a breakfast bowl, add your desired toppings and the oatmeal and stir to combine. Serve warm.