Wii Eat Healthy Breakfast: Steel Cut Oats

Photo Courtesy of Random Thoughts of a Disordered Mind

I’ve heard all this talk about steel cut oats…but I didn’t really know what the difference was…so I did a little research.  Steel cut oats are the inner part of the kernal grain (groats) that is coarsely chopped by a steel blade rather than rolled.  These are healthier for you, less processed and have a lower glycemic index than instant or old fashioned rolled oats (42 compared to 66 according to Wikipedia).  This means that you will get less of an insulin spike when you eat them….you will sustain your energy level longer after you have eaten.

Its no secret that although I’m sort of being drug behind the wagon…I’m a big fan of Weight Watchers.  Here are two recipes for Steel Cut Oats that I found in the Weight Watchers forums.  Both call for being cooked in your slow cooker overnight…but I would hesitate to cook them a full eight hours unless you are completely sure of the heat levels your slow cooker cooks at.  If possible…make one of these recipes the first time during the day and check for a finished product after approximately 5-6 hours of cook time.

Apple Steel Oats

1 cup steel cut oats
1 apple — coarsely chopped
1 teaspoon cinnamon
1 teaspoon allspice
1 teaspoon nutmeg
4 1/2 cups skim milk — or water

In a slow cooker, add all ingredients and set to low heat.  Let cook overnight.

Serves appx. 4 people (1c. uncooked steel cut oats generally makes 4 servings)

5 Points Per Serving made w/skim milk

3 Points Per Serving made w/water

Creamy Pumpkin Oatmeal

2 cups steel cut oats
1 12 oz. Can fat-free evaporated milk
1- 15 oz. Can pumpkin
5 1/2 cups water
1/2 cup splenda
2 teaspoons pumpkin pie spice
1/4 cup sugar free maple syrup

1. Just put it all in the crock pot, mix until no chucks of pumpkin left. Cook on low for 8 hours (while you sleep). Yummy breakfast for the entire week.

2. For an apple version: substitute 2 cups sugar-free applesauce for the pumpkin. Add on large chopped apple. Substitute 2 teaspoons cinnamon for the pumpkin pie spice .

Serves appx. 8 ppl

4 Points Per Serving

Here are a few more tips for cooking your steel cut oats that I found in my search:

• Spray your slow cooker with cooking spray before you start adding ingredients.  I’ve read over and over how much easier it makes cleanup in the morning…almost to the point of a MUST.
• If you want more texture to your oats…toast them first.  Lay them on a cookie sheet and bake at 350 for 15-20 minutes before adding to slow cooker.
• As I mentioned earlier…know the strength of your cooker…and adjust the cooking time as such.  You can always cook them longer…you can’t unburn them.
• Cook oats with water and any variation of dried fruit…serve w/ fat free half and half and honey to sweeten for appx 5 points per serving (I’m thinking of trying craisins and apricots)
• If you are using a large slow cooker…you may be better off doubling the first recipe…2c oats and 8c water seems to cook more evenly in a large cooker.
• Steel cut oats cooked overnight freezes very well.  Making a large batch and either keeping it in the fridge for several days or freezing it will make for easier, yet still healthy breakfasts on those days you are rushed.