Steel Cut Oats Recipe

Steel Cut Oats Recipe PinThis Steel Cut Oats Recipe is a staple breakfast for us. It’s filling and easy to prepare, with lots of healthy nutrients. While they’re almost nutritionally equal, steel cut oats fill us up more than Cooked Rolled Oats and seem to stick with us longer.

Chia Seeds and Flax Seeds are considered by many to be super-foods because of their nutritional density. They have lots of fiber and protein, and they’re also a great source of omega-3s, which are important for us plant-based eaters to get since we don’t eat fish.

The peanut butter thickens up the oats and adds more protein while the fats slow the absorption of the carbs helping to control blood sugar spikes, which can lead to hunger once your blood sugar crashes a few hours later. With the spices and fruit, this makes a delicious and nutritious breakfast.

If you have a sweet tooth, you can add more sweetener. We used stevia because that’s easy to find here in Ecuador while other natural sweeteners are either hard to find or very expensive. Feel free to use your favorite sweetener, or skip it entirely.

Steel Cut Oats RecipeWe suggest consuming some calcium fortified non-dairy milk every day to help ensure you’re getting enough calcium in your diet, especially if you’re a vegan. Some studies show that vegans who consume less than 525 mg of calcium per day suffer increased fracture rates compared to non-vegans and vegans who consume more than 525 mg of calcium per day.

For most brands, 8 ounces (1 cup) of calcium fortified non-dairy milk contains more than 400 mg of calcium so that puts you almost there for the day. You can easily make up the rest of your calcium needs with whole plant foods like kale, broccoli, brussels sprouts, beans, potatoes, etc. All plants have some calcium, but not all is easily absorbable so you just need to eat more of them to get your calcium needs met if you don’t want to drink fortified non-dairy milk.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant based eating.

Steel Cut Oats
Votes: 1
Rating: 5
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Rate this recipe!
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This is a delicious, easy and filling Steel Cut Oats Recipe. It'll keep you full all the way to lunchtime. Top with your favorite fruits.
Servings Prep Time
2 servings 5 minutes
Cook Time
30 minutes
Servings Prep Time
2 servings 5 minutes
Cook Time
30 minutes
Steel Cut Oats
Votes: 1
Rating: 5
You:
Rate this recipe!
Print Recipe
This is a delicious, easy and filling Steel Cut Oats Recipe. It'll keep you full all the way to lunchtime. Top with your favorite fruits.
Servings Prep Time
2 servings 5 minutes
Cook Time
30 minutes
Servings Prep Time
2 servings 5 minutes
Cook Time
30 minutes
Ingredients
Servings: servings
Instructions
  1. Bring the water to a boil in a small saucepan.
  2. Assemble your ingredients. You don't need to lay everything out like this, but it helps to get everything out so you don't forget anything.
    Steel Cut Oats Recipe Prep 1
  3. Add the steel cut oats to the boiling water. Reduce the heat to medium and stir occasionally while cooking uncovered, about 30 minutes. The water should be mostly absorbed/evaporated when it's done.
    Steel Cut Oats Recipe Prep 2
  4. Grind the chia and flax seeds in a coffee grinder. Add half to each bowl.
    Steel Cut Oats Recipe Prep 3
  5. When the steel cut oats are about finished, add half the non-dairy milk to each bowl and stir to combine. The ground chia and flax will take on a thick gelatinous texture as they sit.
    Steel Cut Oats Recipe Prep 4
  6. Add the cooked steel cut oats and remaining ingredients (except the fruit).
    Steel Cut Oats Recipe Prep 5
  7. Stir to combine.
    Steel Cut Oats Recipe Prep 6
  8. Add your favorite fruit and sprinkle with a little extra cinnamon. Serve and enjoy.
    Steel Cut Oats Recipe Top
Recipe Notes

Serving size is half the ingredients, or about 2 cups prepared.

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