Tuesday, June 22, 2010

Steel-Cut Oats (Basic "How To")

     A breakfast of whole grains is MUCH healthier than a breakfast made with whole grains (because in addition to the whole grains, there are usually LOTS of “extras” like sugars, sodium, synthetic nutrients and “fillers”).  Many people think that they do not have the time to make a whole grain for breakfast, and opt instead for boxed cereal, coffee, or a trip through the closest drive-thru, convenience store or to the vending machine.  It doesn’t have to be this way!
     Steel-cut oats can be the focal point of a healthy and satisfying breakfast without sacrificing lots of time.  These oats are the same oats in your box of rolled oats, but instead of being rolled flat, they have been chopped up.  The rolling process causes the outer shell, or FIBER, to be removed.  Steel-cut oats still have the fiber, making them a better choice for anyone who needs to boost their fiber in-take (and that is pretty much everyone). 
     Here are basic directions for cooking two servings of steel-cut oats.  Forget about the 20+ minutes the package recommends.  This longer cooking time often leaves you with something similar in consistency to lumpy wallpaper paste.  I do not find wallpaper paste appealing in any setting.  My directions will leave you with a soft oat, yet not pasty, starchy or gooey.

Bring 1 cup of lightly salted water to a boil in a small pan.
Add ½ cup steel-cut oats.
Cover pan with lid.
Reduce heat and simmer for 5 minutes.
Remove from heat, keeping lid on pan, allow to sit for 15 minutes so that the grain can soak up the remaining water.

     At this point, add whatever toppings you like:
Frozen berries, banana, chopped nuts, pumpkin seeds, etc.
To boost the fiber and add some heart-healthy Omega-3’s add 1-2 Tablespoons of flaxseed meal to your oats.
     Many people make several days worth of oats at one time, saving the extras in the refrigerator.   Simply reheat in the microwave when ready to serve.

No comments:

Post a Comment