Protein Packed Steel Cut Oatmeal
“Breakfast is the most important meal of the day” is a common saying amongst us all. Your first meal provides critical nourishment and energy – no matter when you consume it. Oatmeal is a quick, easy, and nutrient dense option; providing fiber, magnesium, phosphorus, and iron.
When selecting the type of oats, it’s crucial to understand the varieties available on the market. Steel cut oats are my preferred choice with their rich, nutty flavor and chewy texture. They boast higher fiber and protein compared with the traditional old fashioned or instant rolled oats. Plus, their minimal processing results in a lower glycemic index for steady energy release to get you through the day.
I always opt for certified organic oatmeal to avoid potential contaminants found in conventionally grown grains. The herbicide glysophate, classified as “probably carcinogenic” by the World Health Organization, is widely used as a desiccant on conventional crops. Glysophate may impact our gut microbiome, exacerbating inflammation and disease risk.
Arsenic contamination is also a concern with non-organic grains. This is a natural element in soil and rock deposits. Numerous studies confirm organic grains contain significantly lower arsenic levels due to sustainable farming methods emphasizing soil health and crop rotation. While no legal limits exist for arsenic in grain products, minimizing exposure is wise – especially for children.
Although eating organic won’t drastically impact a healthy adult who eats grains or oats on an occasional basis, it’s important to understand the different health benefits when feeding vulnerable loved ones like young children and those with compromised immunity who face higher risk from chemical exposures.
Oats offer fantastic anti-inflammatory benefits from antioxidants like polyphenols and beta-glucan fiber. But organic sources allow enjoying these benefits without potential contaminants. This is why organic steel cut oats are my preferred choice when choosing a healthy, hearty oatmeal type.
Steel cut oats require 20-35 minutes of simmering for that characteristic chewy bite, but make ahead batches provide quick grab and go convenience. Simply reheat portions with your favorite milk to start your day. You can also eat these cold with any milk alternative of your choice.
The toppings in this recipe produce a classic apple cinnamon oatmeal with added blueberries. I like to aim for at least 20-30g of protein in the morning, with added collagen and hempseed. As this recipe is highly versatile, feel free to add or omit any topping of your liking.
Recipe below is for 4 servings of oats.
INGREDIENTS
· 1 cup Steel cut oatmeal
· ___ cups almond milk
· 4 cups water
TOPPINGS
· 1 serving Collagen
· 2 TBS Hemp seeds
· 1/4 Apple
· 2 tsp cinnamon
· ¼ cup blueberries
· 1 teaspoon maple syrup
· ½ TBS Almond butter
INSTRUCTIONS
1. In a medium saucepan, bring water to boil.
2. Pour oats into boiled water. Reduce heat to medium-low until a gentle simmer is desired.
3. Set timer for 20 minutes, with pot uncovered; stirring occasionally to ensure bottom of pot doesn’t stick.
4. Pour in milk and set timer for 10 minutes
5. Continue to stir pot until almost all the liquid is absorbed.
6. Taste oats before removing from heat to ensure oats are cooked thoroughly.
7. You should be able to chew through the grain without anything solid.
8. Continue to cook for additional 5 minutes if oats are not cooked thoroughly.
9. Remove from heat and add any toppings you would like to 1 portion.
10. Let any remaining portion cool before refrigerating.
Reheating Instructions:
1. For HOT oatmeal, pop 1 serving of oatmeal with ___ milk into microwave for 1.5-2 minutes
2. For COLD oatmeal, simply add desired amount of milk into oatmeal along with other desired toppings
NUTRITION: (in 1 serving of oatmeal)
Calories: 534
Protein: 36g
Carbohydrates: 46g
Fat: 26g
Sugar: 13 g
Fiber: 9g
Sat Fat: 3g
Polyunsaturated Fat: 14g
Monosaturated Fat: 5g
