If you are looking for a healthy, filling, and versatile breakfast food, steel cut oats should definitely be on your radar. This variety of oats is becoming increasingly popular, thanks to its numerous health benefits, distinct taste and texture, and culinary diversity. Whether you prefer a classic bowl of oatmeal or are looking to experiment with new and exciting recipes, steel cut oats can provide an excellent foundation for your morning meal.
What are Steel Cut Oats?
Steel cut oats are made from raw groats of oat kernels that have been cut into small pieces with a steel blade. They differ from conventional rolled oats or instant oats, which are processed in a different way that involves heating and steaming the groats before rolling them flat. Steel cut oats have a chewy, nutty flavor and take longer to cook than other types of oats, but they also offer more nutritional value and a heartier texture that many people prefer.
What are the Health Benefits of Steel Cut Oats?
Steel cut oats are a wholesome and nutrient-dense food that can support your overall health and wellbeing in numerous ways. Here are some of the most significant health benefits of consuming steel cut oats regularly:
- High in fiber: Steel cut oats are an excellent source of dietary fiber, which can help regulate digestion, lower cholesterol levels, and promote feelings of fullness and satiety.
- Rich in protein: Steel cut oats contain more protein than many other breakfast cereals, making them a great choice for vegetarians, vegans, or anyone looking to add more plant-based protein to their diet.
- Vitamins and minerals: Steel cut oats are a good source of important nutrients like iron, zinc, magnesium, and B vitamins, which can support energy levels, immune function, and overall well-being.
- Low glycemic index: Steel cut oats have a relatively low glycemic index, which means they release energy slowly and steadily without causing spikes in blood sugar levels. This can be particularly beneficial for people with diabetes or those trying to manage their weight.
How to Cook Steel Cut Oats
Cooking steel cut oats is a bit different from preparing other types of oats, but it’s not difficult once you get the hang of it. Here is a basic recipe for cooking steel cut oats:
| Ingredients | Instructions |
|---|---|
| 1 cup steel cut oats | Bring 3 cups of water or milk to a boil in a medium saucepan. Add the oats and reduce the heat to a simmer. Cover and cook for 20-30 minutes or until the oats are tender and the liquid has been absorbed, stirring occasionally. |
You can adjust the ratio of liquid to oats based on your preferred consistency and add various toppings or mix-ins to customize your meal. Some popular additions to steel cut oats include nuts, fruit, seeds, spices, honey, or yogurt.
12 Delicious and Nutritious Recipes to Make with Steel Cut Oats
1. Basic Steel Cut Oats
Start with the classic recipe for steel cut oats and add your favorite toppings or mix-ins to customize your meal.
| Ingredients | Instructions |
|---|---|
| 1 cup steel cut oats | Bring 3 cups of water or milk to a boil in a medium saucepan. Add the oats and reduce the heat to a simmer. Cover and cook for 20-30 minutes or until the oats are tender and the liquid has been absorbed, stirring occasionally. Serve hot with your choice of toppings. |
2. Overnight Steel Cut Oats
If you don’t have time to cook breakfast in the morning, try making these overnight steel cut oats that can be prepped the night before and enjoyed cold or reheated.
| Ingredients | Instructions |
|---|---|
| 1 cup steel cut oats | Combine the oats and 4 cups of water or milk in a large bowl. Cover and refrigerate overnight. In the morning, stir and add your desired toppings. |
3. Steel Cut Oatmeal Cookies
Transform your steel cut oats into a delicious and healthy snack with these oatmeal cookies that are loaded with fiber and flavor.
| Ingredients | Instructions |
|---|---|
| 2 cups steel cut oats (processed into flour) | Preheat your oven to 350 F. Combine the dry ingredients in a large mixing bowl- processed steel cut oats, spelt flour, cinnamon, baking powder and a pinch of salt. In another mixing bowl, whisk together the maple syrup, coconut oil, and vanilla extract until the mixture is uniform. Stir the dry ingredients into this wet mixture. Next fold in the grated carrot and raisins, and combine with a spatula. Form little cookie dough balls, flatten and place onto a baking tray lined with parchment paper. Bake for 12 minutes or until they’re just golden brown on the edges. Let cool on the tray to firm up before consuming. |
4. Savory Steel Cut Oats
If you usually opt for sweet oatmeal, try switching things up with this flavorful and filling savory steel cut oats recipe that incorporates veggies, eggs, and spices.
| Ingredients | Instructions |
|---|---|
| 1 cup steel cut oats | Bring 3 cups of water or broth to a boil in a medium saucepan. Add the oats and reduce the heat to a simmer. Cover and cook for 10-15 minutes or until the oats are tender and the liquid has been absorbed, stirring occasionally. Meanwhile, sauté diced onion, garlic, and vegetables of your choice in a separate pan until they are tender. Add the vegetables to the cooked oats and mix well. Serve topped with a poached egg, fresh herbs, and seasonings. |
5. Steel Cut Oat Pancakes
Give your usual pancake recipe a healthy twist by substituting some of the flour with steel cut oatmeal.
| Ingredients | Instructions |
|---|---|
| 1/2 cup all-purpose flour | Preheat your skillet or griddle over medium-high heat. In a large mixing bowl, whisk together the flour, steel cut oats, sugar, baking powder, baking soda, and salt. In a separate bowl, whisk together the egg, buttermilk, and melted butter. Pour the wet ingredients into the dry ingredients and stir until combined. Add more buttermilk or flour to adjust the consistency if needed. Cook the pancakes for 2-3 minutes on each side or until golden brown. |
6. Steel Cut Oat Granola
If you love granola, try making your own healthy and crunchy version using steel cut oats as the base.
| Ingredients | Instructions |
|---|---|
| 2 cups steel cut oats | Preheat your oven to 350 F. In a large mixing bowl, stir together the oats, nuts, seeds, and spices. In a separate bowl, mix together the maple syrup, coconut oil, and vanilla extract. Pour the wet ingredients over the dry ingredients and mix until everything is coated evenly. Spread the mixture onto a baking sheet lined with parchment paper, and bake for 25-30 minutes, stirring occasionally, until the granola is golden brown and crispy. Let cool completely before storing in an airtight container. |
7. Steel Cut Oat Risotto
Put a twist on traditional risotto by using steel cut oats instead of rice for a nutritious and satisfying main dish.
| Ingredients | Instructions |
|---|---|
| 1 cup steel cut oats | Cook the oats according to the package instructions. In another pan, sauté garlic and onion until translucent. Add diced vegetables and cook until tender. Add the cooked oats to the vegetable mixture and stir. Add vegetable broth, white wine, grated parmesan, and seasonings to create a creamy and flavorful risotto-like texture. Serve hot and garnish with fresh herbs if desired. |
8. Peanut Butter Steel Cut Oats
Add some protein and flavor to your morning oats by stirring in some peanut butter and other tasty ingredients.
| Ingredients | Instructions |
|---|---|
| 1 cup steel cut oats | Prepare the oats according to the package instructions. Stir in a spoonful of peanut butter, some sliced banana, and a drizzle of honey. Top with chopped nuts, seeds, and additional fruit if desired. |
9. Steel Cut Oat Bread
Bake up a hearty loaf of bread that features steel cut oats as a nutritious and flavorful component.
| Ingredients | Instructions |
|---|---|
| 2 cups steel cut oats | Preheat your oven to 375 F. In a large mixing bowl, whisk together the flour, steel cut oats, salt, baking soda, baking powder, and cinnamon. In another mixing bowl, whisk together the buttermilk, honey, oil, and egg. Pour the wet ingredients into the dry ingredients and stir until just combined. Pour the mixture into a greased loaf pan and bake for approximately 55-60 minutes, or until the bread is golden brown and cooked through. |
10. Steel Cut Oats Breakfast Bars
Make your own healthy and satisfying breakfast bars that you can take on the go with this easy recipe that features steel cut oats as a main ingredient.
| Ingredients | Instructions |
|---|---|
| 1 cup steel cut oats | Preheat your oven to 350 F. In a large mixing bowl, mix together the oats, flour, sugar, baking powder, salt, and cinnamon. In a separate bowl, whisk together the eggs, applesauce, and oil. Pour the wet ingredients into the dry ingredients and mix until everything is combined. Stir in any mix-ins you like, such as dried fruit, nuts, or chocolate chips. Grease a baking pan and pour the batter into it. Bake for 20-25 minutes or until golden brown and set. Let cool before slicing into bars. |
11. Steel Cut Oat Smoothie
Blend up a nutritious and creamy smoothie that features steel cut oats as a surprising and filling ingredient.
| Ingredients | Instructions |
|---|---|
| 1 cup steel cut oats | Soak the oats in water for at least an hour, or overnight if possible. Drain the water and add the oats to a blender. Pour in milk, yogurt, fruit, and any other desired ingredients. Blend on high until everything is smooth and creamy. Pour into a glass and enjoy. |
12. Vegan Steel Cut Oats Breakfast Bowl
For a vegan and plant-based breakfast option, try this simple and nourishing steel cut oats bowl that combines various whole foods and flavors for a balanced and delicious meal.
| Ingredients | Instructions |
|---|---|
| 1 cup steel cut oats | Cook the oats according to package instructions. In a separate pan, sauté sliced mushrooms, chopped kale, garlic and red onions along with your favorite spices, like cumin or chili powder. Add some diced avocado, a dollop of hummus, a squeeze of lemon, and mix everything together to create a colorful and flavorful breakfast bowl that’s packed with nutrients and plant-based goodness. |
FAQs about Cooking with Steel Cut Oats
Q: How do I store leftover steel cut oats?
A: You can store cooked steel cut oats in an airtight container in the refrigerator for up to five days. When reheating, add a splash of milk or water to keep the oats from drying out.
Q: Can I freeze leftover steel cut oats?
A: Yes, you can freeze cooked steel cut oats for up to three months. Simply let them cool, portion them out into freezer-safe containers or bags, and store them in the freezer until you’re ready to eat them. Thaw overnight in the refrigerator and then reheat in the microwave or on the stovetop.
Q: Can I use quick-cooking steel cut oats in these recipes?
A: Quick-cooking steel cut oats are a bit more processed than regular steel cut oats, but they can still work in most of these recipes. Just note that the cooking times and amounts of liquid may be slightly different, so adjust accordingly.
Q: Are steel cut oats gluten-free?
A: Steel cut oats are naturally gluten-free, but they can still come into contact with gluten during processing or packaging. If you have a severe gluten intolerance or celiac disease, look for certified gluten-free steel cut oats that have been tested and verified to contain no gluten.
Q: Are steel cut oats suitable for a low-carb or keto diet?
A: Steel cut oats are higher in carbs than some other breakfast options, so they may not be ideal for a strict low-carb or keto diet. However, if you practice a more flexible or moderate approach to carb intake, you can still include steel cut oats as part of a balanced and nutritious diet.
Conclusion
Steel cut oats are a versatile and delicious ingredient that can elevate your breakfast game and support your overall health and wellness. Whether you prefer a classic bowl of oatmeal, a hearty and nutritious smoothie, or a creative recipe that incorporates steel cut oats in unexpected ways, there are plenty of options to explore and enjoy.
References
1. Harvard School of Public Health. (2021). Fiber. Retrieved fromhttps://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
2. University of Maryland Medical Center. (2021). Vitamin B3 (Niacin). Retrieved fromhttps://www.umms.org/ummc/health/medical/encyclopedia/vitamins-niacin
3. USDA Food Composition Databases. (2021). Oats. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168470/nutrients