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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27 comments
add your comment »I made the steel cut oats, the slower cooker method. I added some pecans, dried apples, cranberries and topped with a touch of ceylon cinnamon. I will never eat rolled oats again! Best breakfast ever. Thank you very much for posting this wonderful recipe.
Raighne
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I love oatmeal for breakfast --- old-fashioned oats, made right in the bowl in the microwave -- no pan to clean up --- add cranberries, blueberries, or sliced banana, and just a bit of milk and sugar. Yum.
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Hi all, would I be safe assuming that Quaker does not sell steel cut oats? I have a box of their quick oats (bought by accident and is now being used as bunny treats) and a box of their old fashioned oats. Neither box says anything about being steel cut. Thanks, Raighne
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I love steel cut oats served savory instead of sweet. One on my favorites is fried oatmeal and eggs- this is my spin of my Italian family's traditional fried polenta and eggs. Make the steel cut oats without sweetner. Let it cool. Slice it, and brown it on the stove (olive oil) and serve with eggs over-easy. Salt, pepper & hot sauce to taste. Soooo good! I often use steel cut oats, barley, or wheatberries in place of rice. Experiment!
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To each his/her own. Whatever method one uses, thank goodness we are eating good things, and not a egg MCMuffin or whatever. Let's not judge others by their cooking methods. There is NO ONE way to do much of anything, and I'd rather someone use a microwave if THEY want to, then have them think they have to clear everything with me before they do. Freedom of choice is such a wonderful thing, and with what the topic is, not a big deal unless we are all extremists. Peace!
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Mmm ... as winter comes in - it's the best breakfast cereal! and so long as it's just the oats, water (and a little milk - personal preference!) it's quick and warming! Such a good set up for a day's work - Tis the season for porridge!
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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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