Steel cut oats has been trendy for a while but it finally got my attention only recently. By recently, I mean only two weeks and since I have been hooked because of it’s chewy, full-bodied texture. Generally, I am not the biggest fan of gluey, sticky oatmeal unless it’s in the form of bircher museli or overnight oatmeal but the texture of steel cut oatmeal is pleasantly surprising. Steel cut oats, also known as Irish oats or pinhead oats, are basically oat groats that are chopped into small chunks about the size of a sesame seed. It also happens to be the least processed oats when compared to the old-fashioned or the quick cooking variety. Nutritionally speaking, both steel cut oats and old-fashioned, rolled oats are identical except that steel cut oats have a lower glycemic index (Glycemic index is the measure of how quickly carbohydrate foods affect blood sugar. The higher on the glycemic index a food ranks, the more likely it is to cause spikes in blood sugar) than rolled oats because of the way it is processed but the difference is really not that big. Oats are naturally high in soluble fiber which helps keep you full longer, helps with controlling blood sugar and lowering LDL (bad) blood cholesterol.
Steel cut oats can be made on a stovetop by simmering for 25-30 minutes or made overnight by bringing the water and oats to a rolling boil then letting it sit overnight, this is a method I learned from thekitchn. I prefer the latter method because it saves time and energy. For the past two Sunday nights, I have been making a batch enough for the whole week. Also, I noticed that overnight steel cut oatmeal gets creamier the next day. It can be reheated with a little milk or cream to loosen the consistency if needed. The overnight steel cut oatmeal can be enjoyed warm or cold with your choice of toppings, nuts, and sweetener. One of my favorite combination lately has been pear, walnuts, and pomegranate molasses. The tartness from pomegranate molasses and the sweetness of the pear is delicious together while walnuts add healthy fats and crunch to the oatmeal.
Pomegranate molasses is basically pomegranate juice that has been reduced down, with or without sugar, to a thick, intensely flavored syrup. It is not sweet like normal syrups but has a rather tangy and little musky flavor. It can be purchased at Middle Eastern grocery stores but if you don’t have it, honey is a great alternative here. I got pomegranate molasses to make Moroccan spiced chicken wraps for my ecookbook and haven’t really used it since so it was nice to be able to use it with overnight steel cut oatmeal. If you have never made overnight steel cut oats before, it’s time you give these oats a chance – it will seriously make your breakfast very hearty and special in the morning!
On the running front, I did 7 miles last weekend and the goal is to do 8 tomorrow. Wish me luck.
- Strength training/stretch : body pump ( I am still sore)
- Running: 13 miles / 3 runs; Goal : 8 miles this weekend.
- Nutrition: staying hydrated.
- 1 cup steel cut oats
- 4 cups water
- For 2 servings:
- 1 small pear, chopped
- 1 tablespoon pomegranate molasses
- ¼ cup chopped walnuts
- Bring a large pot of water and steel cut oats to a rolling boil for a minute.
- Turn off the heat, give a quick stir and cover the pot with a lid.
- Let it sit overnight on the stovetop and your oatmeal should be ready next morning.
- I like to portion out the oatmeal into separate containers (1 cup uncooked makes about 5 servings) and reheat individual portion in the morning.
- In the morning, reheat the oats (use a splash of milk if needed) then top it with chopped pears, walnuts, and drizzle pomegranate molasses.
Have you tried steel cut oats?
What are your plans this weekend? My brother is visiting this weekend so it will involve lots of eating out!