Steel Cut Oats Bowl
January is coming to an end...and I ask, how was your health and nutrition, fitness and wellness in your first month of 2019?? For me, I've had mostly good days, but definitely some not so good days thrown in there too. And you know what? It really is okay. It is okay because I am a human being, and the only thing that matters is keeping a clear conscience on the daily of getting back on the path and cruising forward.
I revisited one of my favorite foods this past week. Steel cut oats. MMMMMM! Steel cut oats are essentially a much less processed (if at all) version of the widely known rolled oat (still a grain, so sorry Whole30 peeps...) that is cut into two or three pieces from the original grain. Nutritional value is the same as your processed rolled oats, yes, BUT the way the oats are digested when you eat them are different. Because steel cut oats are spared some processing steps, they have a lower glycemic index and in return digestive enzymes have to work harder at breaking down the starch, which then slows the conversion of starches to sugar in your bod and you stay full longer! Sounds like a good deal to me.
Here's how I made em!
Ingredients: (serves two)
1/2 cup steel cut oats
1 cup Trader Joes frozen organic berry medley (raspberries, blueberries, blackberries, cherries)
2-4 TBSP chia seeds
1-2 cups almond milk or water
1/2 tsp Cinnamon, a few zests of nutmeg
Optional : banana and/or stevia
1. Making the oats is easy, but takes longer than rolled oats obviously. Follow the directions on your steel oats package. It will be something like x amounts of water to a boil, then toss in the latex reduce to a simmer, and stir frequently for about 15-30 minutes until the oats are tender.
2. I let mine summer for 15 minutes and then once the water was absorbed, added in the almond milk. Just enough to cover the oats. When that milk evaporates, add a little bit more (similar to the quinoa rissotto technique).
^^after 15 minutes of simmering in water.
3. We will also toss in our other ingredients at this time for flavor development. Finely chop up your dates before going in the pan!
4. Simmer until everything is soaked up (I think I went another round of a little more almond milk cuz I like it creamy and dreamy)
5. The berries have been sitting out and defrosted, this is the best part. They are so SO good like this just right on to of the hot oats. The juice gets allll up in there as you can see. Finished with another sprinkle of chia and walnuts. I saved the other half for on the go brekky the next morning. Real nice in this dead of winter.