Oatmeal is one of my favorite breakfast staples. But I don’t go for those packets of sodium and sugar laced instant oatmeal – I buy old fashioned, Irish oatmeal, also known as steel-cut, or oat groats.
Oat groats are the harvested oat grain in its natural form, and “steel cut” refers to the steel blade that’s used to cut them into even-sized pieces.
Oats are digested slowly, keeping blood sugar levels stable and are an excellent long-lasting energy source.
Like all grains, proper preparation makes all the difference in how our body processes them – which is why ancient cultures soaked or sprouted grains for consumption.
I know you’ve probably heard that those kind of oats take 40 minutes or so to make – but there is an alternative. Here’s what I do:
1. Put them in a pan of water (4:1 water:oats) on the stovetop. You can also use almond milk, coconut milk or another milk – same ratio.
2. Bring it to a boil over medium heat – keep an eye on it so it doesn’t boil over the sides.
3. Allow the oats to boil for a couple of minutes (2-4), then remove from heat
OPTION 1: Stir in 1 T vanilla, 1 1/2 tsp cinnamon, 1/4 cup dates (chopped fine).
OPTION 2: Stir in 1 T vanilla, 2 T cacao powder and 2-3 T honey.
OPTION 3: Stir in 1 T vanilla, 1/2 tsp nutmeg, 1/2 cup walnuts, chopped fine, 1/2 cup dried fruit chopped fine (and this is optional – you can add your raisins and nuts fresh if you like a chewier/crunchier texture. Both are great options!)
4. Place them in the refrigerator overnight. This allows all that water to slowly absorb into the grain, beginning the enzymatic breakdown and making them far easier to digest – and for you to absorb all the benefits of the nutrients and low-glycemic carbohydrates for long-lasting energy.
5. In the morning, simply heat them for about 5-10 minutes and you’re ready to go!
I always make extra so it’s an easy grab and go breakfast or snack that I have on hand for a few days. Here are my 3 favorite ways to enjoy them:
Cinnamon Fig Oatmeal
If figs are in season, try topping your overnight oats with a couple sliced fresh, some cinnamon, and 3 T hemp seeds (extra protein, plus all the essential fatty acids)
Pomegranate Pear Oatmeal
Halve a pear, scoop out its center and serve your oatmeal inside the hollow. Top with walnuts, cinnamon and nutmeg, and pomegranate seeds for a gourmet breakfast.
Apple Walnut Raisin Oatmeal
This classic combination will fill you up and satisfy you for hours. Slice half an apple and serve it over oatmeal, with cinnamon, 2 T raisins, and 2 T walnuts.
