Oats are one of the most under-appreciated grains around. They are like the ugly step-brother of wheat, rice, and corn. Unlike those grains, which have major issues (e.g. anti-nutrients, like gluten, and GMO), oats possess few if any of those problems. In particular, oats do NOT have gluten and are NOT GMO in America. And in the “oats world,” steel cut oats outshine regular rolled oats since they are less processed. With the former, it is pure bran goodness baby!
Nutritionally speaking, unflavored steel- cut oats are:
- Low in sugar
- Great source of fiber (4-5 grams per serving)
- Great source of grain-based protein (6-6 grams per serving)
- Great source of essential vitamins & minerals (e.g. thiamine, phosphorus, manganese)
In the land of grains, oats are in the silver medalist tier (Quinoa would be gold due to their high protein, high fiber combo). Steel-cut oats are lower on the glycemic index than regular rolled oats (and most other grains like rice and corn); therefore, the effects of the carbohydrates on the body is slower and thus easier for the body to handle.
Here is a recipe that might tickle your tummy. We stole it from Hermes, the Greek messenger god, en route to giving it to the gods of Mount Olympus.
- 3/4 cup of water
- 1/8 teaspoon of salt
- 1/4 cup steel-cut oats
- 1/4 cup cow, goat, or coconut milk
- 1/2 Green Unripened Banana (See article on unripened bananas and other prebiotic foods.)
- Handful of walnuts (Read article on the wondrous benefits of nuts.)
- Handful of raspberries (Read article on most nutrient-laden, low-glycemic superfruits.)
- Tablespoon Honey or Maple Syrup
- 1/2 teaspoon of Ceylon Cinnamon (See the health benefits of cinnamon.)
- Tablespoon of Chia seeds (Read why it is important to soak your nuts & seeds.)
- Bring water and salt to a boil
- Slowly stir in steel-cut oats
- Cook about 5 minutes over medium heat or until oatmeal begins to thicken
- Reduce heat and simmer uncovered for about 30 minutes
- Allow to cool for 5-10 minutes
- Stir in honey/maple syrup & cinnamon
- Top with walnuts, banana, & chia seeds
- Pour your milk in and enjoy!
Of course a thousands of recipes exist for steel-cut oats. Mix in other low-glycemic fruit (like blueberries/blackberries, granola, or coconut flakes if you like but we, at Naturopathic Earth love the combo of walnuts, bananas, raspberries & cinnamon.
We will offer tangy future overnight and regular oatmeal-based recipes in the future.
Subscribe to our Naturopathic Earth podcast here for clean eating and weight loss ideas.
A. Gregory Luna
(We would appreciate your comments and recipe suggestions below.)