2.19.2010

Steel Cut Oats. How-To & Nutrition Info.

Anyone that has ever lived with me knows that I
Love. LOVE. love 
Cream of Wheat or Oatmeal
I much prefer the warmth of these hot cereals over a cold cereal anyday.  It is easily my breakfast 5+ of the 7 days of the week... I love the comfort I get from them; especially during these long, cold winters in Iowa.  
Recently I have added another hot cereal to the line-up.
(Image from The Bitten Word on flickr.) 
Steel Cut Oats.
To me they have a bit more of a distinct flavor..... and have more texture than your regular oats and cream of wheat.  If you don't normally like oatmeal because you don't like the mushy texture, give Steel Cut Oats a try. I promise you will heart them...  
(Picture taken from here.)
Steel Cut Oatmeal Recipe: (1-2 servings)
1. Boil 2 cups water. 
2. When water starts boiling add in 1/2 cup steel cut oats and a pinch of salt. Stirring while you add. 
3. Turn heat to medium (medium-low) and cook for 15-25 minutes; stirring occasionally during the time so the cereal doesn't stick to the bottom.  (cooking times vary depending on what consistency you like). 
4. When it gets near the end of the cooking time, watch the cereal and take off heat when you get desired consistency.  
5. Immediately add in a splash of skim milk and 1/4 tsp. vanilla. (you don't have to do this step but I like the creaminess that the milk adds. 
6. Pour oatmeal into bowl and add any toppings you like.
My faves are Raisins and Honey- or Agave Nectar or Maple Syrup).
You can really add anything to this that you want. syrups, jam, fresh fruit, dried fruit, nuts, cinnamon.... 

Ratio of water to Oats when cooking. (I like to use just a little less water than the package says when doing larger batches)
1 serving: 1/4 cup oats to 1 cup boiling water
2 servings: 1/2 cup oats to 2 cups boiling water
3 servings: 3/4 cup oats to 2 3/4 cups boiling water
4 servings: 1 cup oats to 3 1/2 cups boiling water
you get the jist..... 

As you have noticed from the cooking time above.... one downside to Steel Cut Oats is that it takes a bit longer to prepare.  I thought this recipe by The Bitten Word was a great idea for all you non early risers.   
Recipe for overnight oatmeal-.  The previous night you boil six cups of water, stir in ~1 1/2 cups oatmeal, let boil for 1-minute, turn off the heat and cover.   The next morning, you turn the heat back on and let it boil for 10 minutes.  In our experience, it doesn't even take that long: after 7 minutes the oatmeal is ready to eat. 
Our favorite way to eat oatmeal is with sliced bananas, chopped walnuts and a bit of maple syrup.  The recipe below recommends almonds, cranberries and maple syrup.

Also if you want to make one large batch.... the leftovers can be stored in the refrigerator for up to 1 week. That way you can have have it all made up; portion out what you want in the morning, heat it up for about 1 minute in the microwave, and enjoy every day in just a matter of minutes.
 
Steel cut oats can also be a bit more expensive than your regular oats.....  so if you do like them, buy them in bulk; it'll help save you some cash.

Nutrition Info Comparisons ---- regular oats and steel cut oats are basically the same- it is just the way the oats were cut that make the difference.

Quaker steel cut oats(1/4 cup dry; makes):
Calories – 150
Fat – 2.5g
Carbs – 27g
Fiber – 4g
Sugar – 1g
Protein – 5g 
Iron- 10% DV
 
Quaker old fashioned oats/quick oats (1/2 cup dry):
Calories – 150
Fat – 3g
Carbs – 27g
Fiber – 4g
Sugar – 1g
Protein – 5g
Iron- 10% DV

Cream of Wheat (1/4 cup dry):
Calories-   120
Fat- 0 g
Carbs- 25 g
Fiber- 1 g
Sugar- 0 g
Protein- 4 g
Iron- 55% of DV

4 comments:

  1. We just started eating steel cut oats and we are really loving them. We cook them in the crock pot overnight. The texture does get a little bit pasty but with an apple cut up in them and cinnamon its so yummy and everyone gets a hot breakfast whenever they eat!

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  2. I love the idea to use a crockpot.. Thanks for sharing!

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  3. Marci-

    If you are that much of a fan of hot cereal, you ought to try Nine Grain Cereal or Cracked Wheat. Mike loves both of these and we prepare them exactly the same as we prepare our oatmeal. We like the variety of grains it adds to our diet!

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  4. Thanks for sharing this tasty idea.:)
    Recipes with oats are very easy to have in our daily life as a healthy breakfast with in few minutes.

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