Steel Cut Oatmeal

2013-04-21
  • Servings : 4
  • Prep Time : 2m
  • Cook Time : 40m
  • Ready In : 45m
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Nutritional Info

This information is per serving.

  • Calories

    180
  • Calories from Fat

    29
  • Total Fat

    3g
  • Saturated Fat

    0g
  • Trans Fat

    0g
  • Cholesterol

    0mg
  • Sodium

    0mg
  • Carbohydrates

    31g
  • Dietary Fiber

    5g
  • Sugar

    0g
  • Protein

    7g
  • Serving Size:

    About 7 oz., 200 g (oatmeal only)

The popularity of steel cut oatmeal has increased in the United States over the past few years as more and more Americans demand and buy minimally processed foods.

Unless cross-contaminated in the field or during processing, oats are a gluten-free whole grain. Several brands of certified gluten-free oats are available in the U.S.

Research indicates soluble oat fiber can lower blood cholesterol up to 10 points. While the reduction in blood cholesterol levels may be small, small changes can produce large results. Oat fiber may also help you feel fuller longer reducing total daily calories. Maintaining a normal weight reduces the risk of high cholesterol, blood sugar, and heart disease.

If you own a heavy steel sauce pan with a try-clad bottom for more even heat distribution, you may be able to cook steel cut oats with little or no stirring until the oats begin to soften. Using thin wall pans may require frequent to constant stirring to prevent sticking and scorching.

Nutrition Information

Nutrition Information is for oatmeal only without added sugar, fruit or salt. Add 15 calories per teaspoon (5 ml) of sugar) and 10 to 20 calories for added fruit.

Cook’s Tips

  1. Burner heat output, pan construction, and the brand of oats you buy can greatly affect cooking time. Adjust the cooking time to your stove and desired consistency.
  2. Peal and dice fruit just prior to adding to oatmeal to prevent discoloration.  You can also toss the diced fruit with 1 tablespoon (15 ml) of lemon juice to retard discoloration.

Related Recipe

10-Minute Steel Cut Oatmeal

Ingredients

  • 1 cup (200 g) steel cut oats
  • 4 cups (960 ml) water
  • Pinch of salt if desired
  • Flavorings to Taste
  • Granulated sugar
  • Brown Sugar
  • Maple Syrup
  • Cinnamon
  • Nutmeg
  • Allspice
  • 1/2 (4 oz, 112 g) fresh apple or pear, cored, peeled and diced

Method of Preparation

Step 1

In a heavy, medium sauce pan, bring water to a boil. Add oats and stir. Alternatively, you can add the oats to cold water, stir and bring to a boil. Add salt if desired.

Step 2

Reduce heat to simmer and cook uncovered 30 to 40 minutes without stirring or until oats are desired texture. Cool 5 minutes and serve.

Step 3

Flavor to taste.

Step 4

For Apple or Pear Oatmeal

Step 5

Fold in diced fruit during last 10 minutes.