A break from your traditional oatmeal-steel cut oats have a chewier texture that’s more substantial. Due to their coarser texture, they take longer to cook. You can make them much faster using a pressure cooker. When cooked on the stove, they take about 30 minutes in a conventional pot, and 10 minutes in a pressure cooker.
Oats are a great source of fiber and protein, and help to maintain blood sugar levels as well as improve heart health. This recipe can be made in larger quantities and reheated throughout the week. An easy make ahead breakfast for cold winter mornings.
Uncooked Steel Cut Oats
Ingredients:
- 1 cup steal cut oats
- 3 cups water
- pinch of salt
- 1 1/2 cups of blueberries (we used frozen from the summer-and didn’t thaw)
- 1 tsp cinnamon
- 1 tsp vanilla extract
- *toppings: walnuts, maple syrup, and milk of choice (skim, almond, or coconut)
Instructions:
- Bring water to a boil and add pinch of salt (unless using a pressure cooker, see #6)
- Add oats and reduce to simmer (be careful to use a large pot, as the oats tend to boil over easily)
- Cook for about 40 minutes, stirring half way through cooking time (unless using a pressure cooker)
- Just before oats are finished, add in cinnamon, blueberries, and vanilla. Stir until thawed.(be sure not to cook, as you will loose benefits of the raw berry)
- Serve topped with 1 tsp of maple syrup and some walnuts
- *Pressure cooker instructions: If using a pressure cooker, add oats, water, salt and bring to pressure level and turn heat off after 12 minutes and allow pressure level to drop. Stir in blueberries and cinnamon until heated (be sure not to cook in pressure cooker, as you will loose benefits of the raw berry)
Nutritional Information:
- High in Fiber: Oats are high in fiber which help to regulate blood sugar levels (1/4 cup dry=17% of daily fiber needs)
- Heart Healthy: Oats help maintain cholesterol levels, decrease atherosclerosis (thickening of the arteries)
- High in Protein: 1/4 cup dry oats = 25% of protein needs
- Maganese: packed with this nutrient (96% in 1/4 cup of dry oats); great for maintaining bone strength, blood sugar regulation, and skin health
- Blueberries: high in anti-oxidants; 1 cup=19% of Vitamin C-aides in healing and improving immune function), 32% of Vitamin K and 25% of maganese levels
- Low glycemic index: blueberries are a great addition for the diabetic diet
- Memory function: blueberries help with cognitive function
Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54
Steel Cut Oats With Blueberries
Cook time
Total time
Steel cut oats with pressure cooker instrcutions
Author: www.gardenfreshfoodie.com
Recipe type: Breakfast
Cuisine: Oatmeal
Serves: 3
Ingredients
- 1 cup steal cut oats
- 3 cups water
- pinch of salt
- 1½ cups of blueberries (we used frozen from the summer-and didn't thaw)
- 1 tsp cinnamon
- 1 tsp vanilla
- *toppings: walnuts, maple syrup, and milk of choice (skim, almond, or coconut)
Instructions
- Bring water to a boil and add pinch of salt (unless using a pressure cooker, see #6)
- Add oats and reduce to simmer (be careful to use a large pot, as the oats tend to boil over easily)
- Cook for about 40 minutes, stirring half way through cooking time (unless using a pressure cooker)
- Just before oats are finished, add in cinnamon, blueberries, and vanilla, and stir until thawed (be sure not to cook, as you will loose benefits of the raw berry)
- Serve topped with 1 tsp of maple syrup and some walnuts
- *Pressure cooker instructions:If using a pressure cooker, add oats, water, salt and bring to pressure level and turn heat off after 12 minutes and allow pressure level to drop. Stir in blueberries and cinnamon until heated (be sure not to cook in pressure cooker, as you will loose benefits of the raw berry)
Notes
Nutritional information is calculated without additional toppings.
Nutrition Information
Serving size: ⅓ Calories: 266 Fat: 4.3 g Carbohydrates: 48 g Fiber: 8.7 g Protein: 9.7 g
