Banana Walnut Raspberry Steel-Cut Oats Recipe of the Gods

by Gregory
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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.



  1. Bring water and salt to a boil
  2. Slowly stir in steel-cut oats
  3. Cook about 5 minutes over medium heat or until oatmeal begins to thicken
  4. Reduce heat and simmer uncovered for about 30 minutes
  5. Allow to cool for 5-10 minutes
  6. Stir in honey/maple syrup & cinnamon
  7. Top with walnuts, banana, & chia seeds
  8. 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.

(Check out our super smoothie, yogurt bowl, & almond butter dark chocolate recipes as well!)

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.)




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Faith May 29, 2019 - 9:37 AM

I do not know if it’s just me or if perhaps everybody else
experiencing issues with your website. It looks like some of the written text
on your posts are running off the screen. Can somebody
else please comment and let me know if this is happening to them too?
This could be a issue with my web browser because I’ve had this happen previously.
Appreciate it

A. Gregory Luna May 29, 2019 - 10:31 AM

Are you using a phone or computer?


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