http://www.care2.com/greenliving/healthiest-quick-oatmeal.html
The Healthiest Quick Oatmeal
By Melissa Breyer, Producer, Care2 Green Living.
I find myself irresistibly drawn to packets of instant oatmeal—with so little time in the morning it seems such an attractive alternative to 30 minutes of stirring the much healthier steel-cut oats. The devil on my shoulder entices me with whispers of “quick, easy, the kids will love it.” The hemp-wearing angel on the other side advises, “over-sweetened, over-processed, less-nutritious.” Turns out, I can kick the devil to the curb on this one—here’s how to make healthy, fruit-laden, steel-cut oats in minutes.
Not only do steel cut oats rate well on the glycemic index, but they are loaded with health-boosting fiber. And while a single serving of a popular instant oatmeal contains 12 grams of sugar and 1 gram of soluble fiber—a serving of steel cut oats has 0 grams of sugar and over 2 grams of soluble fiber. But it’s all of that super healthy fiber that requires the long stovetop time. So what’s the trick for quick steel cut oats?
If you are guessing slow-cooker, bingo! And a rice-cooker can do it too: just add the ingredients, turn it on, get ready for your day, and return to breakfast in half an hour. Leftovers will keep in the refrigerator for several days and can be easily reheated. The variations are endless, a list of great additions is compiled below. The favorite in my household is a few giant handfuls of blueberries (fresh or frozen) thrown in with the oats and water, and nothing else—the result is a big sweet, purple, oaty wonder that leaves that smug little angel on the shoulder feeling pretty darn plucky.
Overnight Oatmeal—basic slow cooker technique
2 cups steel cut oats
6 to 8 cups water
Additions—see below
The rule of thumb here is to use 6 cups of water if it will cook for less than 8 hours, and use 8 cups of water if it will cook for more than 8 hours. Add ingredients, cover, cook on the lowest setting overnight, and serve in the morning.
Serves 8
Easy Morning Oatmeal—basic rice cooker technique
1 cup steel cut oats
4 cups water
Additions—see below
It’s better to make smaller batches when using a rice cooker to avoid the mix from bubbling over. Add ingredients, cover, cook on low for 25 to 30 minutes, and serve.
Serves 4
Additions to mix and match
Fresh or frozen fruit: as much as you want to add. We add so many blueberries that it is almost like a blueberry stew with oatmeal garnish. Bananas make it extra creamy, and try pumpkin puree for a change of pace.
Dried fruit: cherries, cranberries, raisins, dates, figs, you name it.
Nuts: if you add these before cooking, they get soft—stir them after cooking if you prefer more crunch. You can also add nut butter.
Sweeteners: Honey, maple syrup, brown sugar, or your favorite natural sweetener.
Seasoning: Vanilla, cinnamon, cardamom each work well with oatmeal.
By the way, in case you’re wondering: Steel cut oats are whole oat groats that have been sliced. Rolled oats are oat groats that have been steamed, rolled and flaked for easier cooking. Quick cooking oats are rolled oats that have been chopped into even smaller pieces and “instant” oats are mashed and nearly powdered.
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21 comments
add your comment »On second reading, I think I know what you were getting at Rochelle. You probably meant that oatmeal seems to be predominantely a grain that you eat with added sweetness, and that others grains such as rice and quinoa are generally eaten along with savoury accompanyments. You seem to be suggesting that oatmeal does not need to be eaten SOLEY as a sweet breakfast meal. I think there's some chef that serves it here in the UK in one of his restaurants. He cooks it with snails (I think). Sounds not very appetizing. Sorry again. Wish I hadn't been so hasty to respond.
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"After all, it IS a grain, the same as rice or spelt or quinoa, right?" I'm sorry Rochelle, but I don't know what you're impying here. Are you saying that grains aren't meant to be eaten without any form of sweetness? If so, that's a ridiculous statement. What about rice pudding? What about the traditional Chinese sticky rice desserts? What about cornmeal honey cake? If your palatte is turned off by sweet oatmeal, that's fine. You've obviously found something that works for you, and I must say that it sounds like a nice alternative to the sweet oatmeal with maple syrup and cinammon that I enjoy, and I will probably give it a go on the mornings I'm not feeling particularly sweet. But to say that it should not be eaten any other way other than as a savoury is very limiting for all grains.
If on the other hand I have misenterpreted you, than accept my apology.
Cheers.
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I do love oatmeal-----as long as it is NOT sweet! I like it best w/salt, soy sauce and a little salt, plus maybe a bit of lemon juice (drops!) After all, it IS a grain, the same as rice or spelt or quinoa, right?
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WE soak 2 cup oats to 1 cup milk in a glass bowl overnight in the refrigerator. In the morning we bring 1 cup of water to a boil , add oats cook and stir for 5 minutes. add nuts, honey, fruit and cinnamon and eat. It's a nice creamy oatmeal.
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For some reason Patty P's comment from Sept 2007 (6 months later) has just been placed in my email inbox as an unread message she sent me. I cannot let it go without making people aware of the numerous dangers of microwave cooking - such as significant changes to the foods nutrients; decreased haemoglobin levels in peoples blood after eating (could lead to anaemia); increased levels of cholesterol; dangerous mutations of molecules into radiolytic compounds (also occurs in stovetop cooking but to a much lesser degree). Despite peoples beliefs microwave cooking does not safeguard against the loss of vits and minerals. In fact some studies have shown vegetables to have a much decreased level. The microwave oven itself may also be leaking radiation out the seal of the door, not to mention that if you microwave in plastic or use plastic wrap, nasty things could be leaching into your food. Please - if you want to read more on this just google the words "Dangers of microwaved food" and you will be introduced to a wealth of information.
I have used the microwave oven in the past, and it took a while but I finally figured out that I was always feeling a little unwell after eating microwaved food. - It sat unsettled in my stomach, I'd develop irritations in my mouth, It didn't taste as nice and I found it always went cold much quicker than stove cooked food. I only use mine now to melt chocolate for baking or to grill things.
I hope this will enlighten all you pro-microwavers.
Kym
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This worked for me - bring 4 cups of water to a boil. Add 1 cup of steel cut oats and stir. Turn off the burner, cover the pot and let it sit overnight. Stir and heat in the morning. Really, it worked!
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I also soak my oats overnight. I have a glass bowl with a tight fitting lid and leave it on the counter. I also add raw organic cashews so that they can soak overnight and in the morning cut up an apple and add a few organic raisons. I don't use a microwave. Check out the study on line in the different growth patterns in plants when water is microwaved first before watering.
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Patty mentioned microwaving her oatmeal, but microwaving destroys essential enzymes. The slow cooker method sounds like the best way to go!
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30 minutes of cooking and stiring on the stove will destroy vit e also i think. I microwave mine for 5 or 6 mins with a pinch of iodized salt, dried fruit and nuts and when it's done I stir in juice or milk to cool slightly and then add linseed or wheatgerm to preserve the good oils and heat sensative vits in both. Fast, easy and I have control of my flavors.
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I don't mean to be rude, but I don't know what the problem is, or why you feel you have to go through all that trouble to make porridge. Here in the UK, and as far as I can remember in Canada as well (that's where I'm from originally), you can buy a big package of whole rolled oats, or the finer porridge oats (which give you a creamier consistency), and cook up a bowl in 4-5 minutes. All that's in them is oats - pure and simple. That's the only ingredient. It's much cheaper than the individual packaged stuff, which has all that extra unwanted and unnessesary crap. Plus there's less packaging (better for the environment). I use 1/3 cup oats, and stir it into 3 times that of boiling water (maybe a little more, depends on how you like it). Then I'm free to add whatever else my little heart desires. Chopped apple, prunes, dried apricot, cinammon, bananas, maple syrup, fig syrup, brown sugar - Not all at once mind. - Try adding a little almond extract in while cooking, or crush a cardomon pod or 2 and throw it in. Only don't eat it. Also, don't bother with the nasty microwave. It's just as convenient to use the stove top, and tastes better that way, and stays warmer longer. I sometimes also mix my oats with millet flakes or quinoa flakes for a change.
Cheers, Kym
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