We absolutely love steel cut oats in our house and in fact, sometimes we have them for dinner. There is nothing better than a 'breakfast for dinner' option a few times a month. My girls love 'oatmeal night'...actually that was their dinner last night, as per Lily's request. :)
So I want to talk more about oatmeal for a bit. First of all, there are different types of oats and here is a quick definition of some of the one's you are thinking about.
Oat groats - whole grain form of an oat
Steel cut oats - These are oat groats cut into pieces. They have a nuttier taste than other oats. The only downside of steel cut oats is the longer cooking time. They usually take at least 30 minutes.
Rolled oats - These oats are pre-steamed to make them soft and pliable, and then pressed between rollers and dried. These cook faster than steel cut oats and the texture is not as thick as steel cut oats.
Instant Oatmeal - The instant oats are cut and rolled into even smaller pieces than rolled oats. They are very powdery. Ummm I'm not sure how to say this politely but more often than not, these are processed and full of ridiculous amounts of sugar and even salt. Yes they are super duper quick to make but definitely not as nutritious as your other options.
Below is a picture I took to show you the difference between rolled oats and steel cut oats. When baking, if the recipe calls for oats, it almost always means rolled oats. They grind into oat flour which is amazing for baking. That's my side note. ;)
There are so many amazing benefits to eating steel cut oats regularly. Here are some of my top reasons why this is another great food to add to your list:
Steel cut oats are rich in dietary fiber and this can help in decreasing the risk of heart disease. the soluble fiber in oats acts to inhibit the absorption of cholesterol and lower bad cholesterol blood levels.
steel cut oats are low on the glycemic index and this means it's a great food to help control blood sugar levels. another great choice for diabetics.
steel cut oats contain soluble fiber that can help reduce blood pressure levels.
steel cut oats can aid in weight loss because they prolong the feeling of satiety after eating by preventing rapid peaks and dips in blood glucose levels.
The moral of my little oat story is that oats are super healthy and nutritious (except the instant kind) so try to incorporate these into your diet. And here is my easy steel cut oatmeal recipe that leaves lots of room for your topping choices. Have fun and be creative!
Steel Cut Oatmeal Recipe
Serves: 3-4 Time: 45 minutes
- 1 cup steel cut oats (my favourite brand is Bob's Red Mill Organic Steel Cut Oats)
- 3-4 cups water
- 1/4 teaspoon fine sea salt
Individual Topping Options (the sky is the limit...well the healthy limit)
- chia seeds
- pumpkin seeds
- hemp seeds
- honey (for sweetness)
- maple syrup (for sweetness)
- blueberries, strawberries, raspberries, sliced apples
- scoop of protein powder (for added protein)
1. Bring 3-4 cups of water with salt to a boil in a pot. When cooking, remember that for every cup of oats, the amount of water depends on the consistency you like. Use 3 cups of water for firmer, more intact oat grains or 4 cups of water for creamier oatmeal.
2. Once the water is boiling, add the oats and stir. Let the water boil again and then reduce heat to low, let simmer and cover pot.
3. Let the oats simmer and cook for approximately 20-30 minutes. Stir occasionally and scrape the bottom of the pot to avoid any oatmeal sticking.
4. Let oatmeal cook until it reaches your desired consistency. The longer it cooks, the thicker and creamier it will be.
5. Once it's ready, let it cool slightly and pour into individual bowls. Cover with any of the above toppings of your choice. Some of our favourite topping combinations are: apples, cinnamon and maple syrup or chia seeds and berries.