How To Prepare dinner Metal Lower Oats, Plus Recipes To Strive

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AWhen it comes to healthy foods, oatmeal is pretty straightforward. It is not mashed and served at parties like avocados. It’s not colorful like smoothies or beet-based hummus. And it doesn’t evolve the way vegetable meat does. But do you know what oatmeal is? Reliable, nutritious, and endlessly customizable – and these properties certainly count for a lot.

The love affair of dietitians and doctors with oatmeal has long been for good reason. Oats essentially benefit every part of the body. Plus, much like pasta, the bland taste profile of oatmeal makes it super versatile, so you can customize it with herbs, nut butters, and other ingredients that only add to its nutrient density.

If you browse the grocery store’s oat options, you’ll find that there are a few different varieties to choose from: instant, rolled, and steel cut. Instant oatmeal is pre-cooked and cooked so it takes less time to cook. Oat flakes are steamed and pressed during processing. As a result, they cook faster and absorb more liquid. (If you’re baking with oats, this is the right choice.) Steel-cut oats take the longest to cook (between 20-30 minutes), but it’s worth it. Steel oats are made by chopping the oat groats instead of rolling them. As a result, their texture is similar to that of rice with a seductively roasted, nutty taste.

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All three types of oat make for a delicious and healthy breakfast. Would you like to try steel cut oatmeal? Here are detailed oatmeal cooking instructions, recipe ideas, and the health benefits of incorporating them into your meal sequence.

What Are The Health Benefits Of Oats?

Whichever type of oat you choose, you benefit from your intestinal microbiome, your cardiovascular health and much more. Here are some of the biggest benefits to be aware of:

1. Oats are a good source of fiber.

A quarter cup of oatmeal contains four grams of fiber, a nutrient that is vital for the body to function properly. Fiber keeps the digestive tract running, protects against chronic inflammation and is also linked to keeping the immune system in tip-top shape.

2. They provide the body with energy.

In addition to these four grams of fiber, a quarter cup of rolled oats contains five grams of protein. This means that it gives your body enough energy to get through the next few hours while keeping you full at the same time.

3. Oats are full of antioxidants that help fight inflammation.

Another nutrient that oats contain is antioxidants, which are linked to supporting brain and heart health. This is because antioxidants help fight chronic inflammation and protect the body from free radicals. We come into contact with free radicals from environmental toxins such as pollution, and over time, exposure to them can damage cellular DNA. This is why it is so important to stock up on antioxidant foods like oatmeal.

4. You keep the blood sugar level constant.

Have you ever had one of those days when you feel all over the place? Are you full of energy and in a good mood and then just crash completely an hour later? That won’t happen with oats. Instead, oats help keep blood sugar levels constant, which in turn helps keep your energy levels and mood stable.

5. Oats are good for your skin.

Steel oatmeal naturally contains nutrients that support the inner workings of the body, but they also work from the inside out, which is also good for the skin. This is because oats contain vitamin E, zinc, and silica, all of which are linked to skin health. Oatmeal is often a topical remedy for inflamed skin for this reason; it is so effective!

How to cook steel cut oats

As mentioned earlier, steel cut oats take longer to make than instant and oatmeal, but that doesn’t mean it is hard to cook (it isn’t). This is how it works step by step:

1. Mix your steel oats with water, milk or alternative milk.

There are a few different options when it comes to what liquid to cook your oats in. Using water gives the oats more texture and a nuttier taste, while using milk (or alternative milk) makes the end result smoother and creamier. Both are great – there is no wrong option here – it just comes down to personal preference.

In addition to deciding which liquid to use, you also need to decide how much to use. The typical ratio of liquid to steel cut oats is 2.5 cups of liquid per cup of oats. If you want extra creamy oatmeal, add another half cup of liquid.

2. Simmer the oatmeal.

Put the liquid in a saucepan on the stove and bring to a boil over high heat. Add the oats and a pinch of salt, stir, reduce the heat, and bring the oats to a simmer so they can soak up the liquid. Over time, they become softer and tougher. This takes between 20 and 30 minutes. The longer you cook your oats, the tougher the texture will be. Stir the oatmeal sporadically so that it doesn’t stick to the bottom of the pan.

3. Add other seasonings to your steel cut oats as they cook.

While your oats are cooking on the stove, think about the flavor profile you want your meal to have and add the spices and herbs that will help you get there. Do you want something warm and sweet? Add the cinnamon, nutmeg and cardamom. Do you prefer a hearty bowl of oatmeal? Try basil and dried sage. There is no lack of opportunities for experimentation.

4. Once your oats are cooked add your other ingredients.

When your steel cut oats are done cooking, pour them into a bowl. Then add any other ingredients that you want to round out your meal. This, too, can be sweet or savory. Greek yogurt and fruits, eggs and vegetables … the versatility of steel cut oats is part of what makes them so great.

5. Save your leftovers for later.

Batch cooking your steel cut oats is a great idea as that is how you will have breakfast in place for the next few days. To store them, wait for them to cool completely, then place them in an airtight container and put them in the refrigerator for up to a week. You can also store your cooked oatmeal in the freezer, extending the shelf life to around three months. You just need to give them time to thaw before reheating them.

If you need some ideas on what to pair with your oats, read on for some delicious ideas.

5 recipe ideas for steel-cut oat flakes

Cinnamon-Banana-OatsPhoto: Fit Foodie Finds

1. Cinnamon-Banana-Steel-Oatmeal

If you’ve never made steel cut oats before, this is a great recipe to follow and try. The toppings are simple and tend to be crowd pullers: banana, cinnamon, nutmeg, and allspice. Add nut butters for extra protein and creaminess.

Get the Recipe: Cinnamon-Banana-Steel-Oatmeal

Pumpkin pie oatsPhoto: Pick up limes

2. Pumpkin Pie Oatmeal

Try this recipe once and you will be able to repeat it all fall. Pumpkin pie spice, cinnamon, vanilla and banana are cooked together with the oatmeal. Flax seeds are also incorporated, which adds even more fiber and protein.

Get the Recipe: Pumpkin Pie Oatmeal

how to make steel cut oatsPhoto: Indian healthy recipes

3. Lentil and steel oatmeal

Steel oats do not need to be regulated for breakfast. Here they are used to prepare a tasty dinner that is crammed with other high fiber ingredients like lentils and mixed vegetables. Turmeric, cumin, bay leaf, chili powder, and ginger are all incorporated for taste and anti-inflammatory reasons.

Get the Recipe: Lentil and Steel Oatmeal

Hearty oatmeal cookie KatePhoto: Cookie + Kate

4. Steel-cut oatmeal and eggs

Another hearty way to enjoy your steel cut oats is to pair them with eggs and sauteed vegetables, like in this recipe. Pro Tip: Add nutritional yeast for an unexpected taste of cheese.

Get the Recipe: Steel Cut Oatmeal and Eggs

hearty oatmealPhoto: sweet potato soul

5. Oatmeal and sweet potatoes

This oat-based dish is both sweet * and * savory. Cooking the oats in vegetable broth and pairing them with baked sweet potatoes, tahini, miso paste, and mushrooms add unexpected layers of flavors that hit just right.

Get the Recipe: Oatmeal and Sweet Potatoes

Once you know how to cook oatmeal, the options of meals you can make with it are really endless – experimenting is part of the fun! Whatever you end up in your bowl, you will benefit your body in many ways. And chances are that no one will call your meal easy.

Get more healthy recipe ideas – and share your own favorites – on Well + Good’s Cook With Us Facebook group.