simple and so nutritious soaked steel cut oats

I wanted to share this super simple and highly nutritious recipe for steel cut oats that we've been devouring lately.  I like cold cereal with milk in the summer - especially when pressed with time like when I have a hungry toddler on my hands at 5:30 am.  The problem with cold cereal is that it's hard to find a good and affordable wheat-free, low sugar,
protein-rich option that's enjoyable for both me and the little guy.  So when I tried milk-soaked steel cut oats, I was hooked.

Here's the simple recipe:

Soak steel cut oats in milk (I use flax or almond milk) in a 1:2 plus a little milk ratio.  I usually do 1.25 cups raw steel cut oats with 3 cups of milk and soak ideally 24 hours, cook until barely boiling and serve or chill for later/the next day.  It will last in the fridge for about 3 days.

Then I add the following toppings to each 1/4 cup of soaked oats:
1/4 cup flax milk (you can use the milk the oats soaked in and add a little fresh milk)
1/2 oz pecans
1/2 oz raisins
1 tsp real maple syrup
1 Tbsp pumpkin seeds
a dash of salt
cinnamon to taste

Or try any toppings you like.

Nutrition information for my concoction:
349 calories
16 g fat
46 g carbohydrates
7 g fiber
9 g protein

So why do I use steel cut oats as opposed to any other type of oat or other grain? 



  • Steel cut oats aren't processed meaning all the nutrients they naturally contain are intact. 
  • These nutrients include healthy fats, fiber and protein as well as iron, B vitamins and magnesium. 
  • The fiber, protein and low sugar content of this recipe makes it low glycemic meaning it's a good choice for anyone trying to control their weight and/or blood sugar.
  •  In this recipe, the steel cut oats alone are a good source of iron (10% of the RDI) and with the added nuts and seeds they provide 23%.  A great choice for anyone, young or old who needs more iron in her diet. 
  • Additionally, the steel cut oats provide 22% of the RDI for magnesium (36% with the added toppings...the pumpkin seeds are a great source).  Magnesium is a nutrient so many of us don't get enough of.  It helps regulate insulin and blood sugar levels, strengthen bones, control cholesterol and regulate heartbeat.  Magnesium may also be helpful during pregnancy by reducing risk of preeclampsia, premature contractions and leg cramps.  Magnesium deficiency may also be associated with migraines. 
  • Finally, I love the taste and consistency of soaked steel cut oats!
If you do like your cereal hot, try heating your oats stove-top (or in the microwave, although I try to stay away from the microwave as much as possible).  Add a little butter in the hot stuff and enjoy.  Or, visit the hip little coffe shop Elaine's off the lobby of the Hotel Lincoln in Lincoln Park/Old Town for the seriously best oatmeal I've ever had.  Apparently they use local steel cut oats soaked and heated to serve with a mix of nuts and dried fruit for topping.

3 comments:

  1. I love your blog .This is a cool site and I wanted to post a little note to tell you, good job! Best wishes!!!
    Green Onyx

    ReplyDelete
  2. Nice article and great knowledge about Green Onyx. I love this story and enjoy with your words!

    ReplyDelete
  3. Thanks for sharing information with us.
    Oats is very easy to have in our daily life as a healthy breakfast with in few minutes.

    ReplyDelete

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