What are Steel Cut Oats

Whether you are accustomed to steel cut oats, rolled oats, quick oats, or even instant oats, your oats start out as groats. A groat is a hulled grain – in this case, a hulled oat.

As their name suggests, steel is used to cut hulled groats into pieces to make steel cut oats. Of the various forms of oats suitable for making cereal, steel cut oats have been processed the least.

Oat groats are steamed and then rolled to make rolled oats, which cook quicker than steel cut oats. Instant oats undergo a similar process as rolled oats. The oats are made thinner during the rolling process to create quick oats, which cook even quicker than rolled oats. Instant oats have been heavily processed. Groats are chopped into fine pieces and flattened. They are then cooked and dehydrated for packaging. Instant oats are not nutritious, especially considering that sugar is added to the final product.

Steel cut oats are known for their nutty flavor and chewy texture, which makes them a favorite oat choice for many.

Health Benefits of Oatmeal

It is no secret that oatmeal is a nutritious breakfast choice. Oatmeal is best known for lowering cholesterol. A serving of oatmeal packs in five grams of dietary fiber, which is 20% of the daily value of dietary fiber. The fiber found in oatmeal is a mixture of soluble fiber and insoluble fiber. While insoluble fiber has its health benefits, soluble fiber is what is responsible for helping the body inhibit the absorption of LDL (bad) blood cholesterol. Soluble fiber also helps slow down digestion, making you feel full longer.

The fiber found in oatmeal also has cardiovascular benefits, such as reducing the risk of developing high blood pressure. Yet another way that the fiber in oatmeal benefits our health is by stabilizing blood sugar, which is especially beneficial for diabetics.

Oatmeal contains avenanthramide, a polyphenol that serves multiple purposes. Avenanthramide is an antioxidant that helps protect HDL (good) cholesterol. Avenanthramide also helps inhibit the buildup of plaque on artery walls.

Oatmeal is also a good source of protein, iron, and zinc.

Ingredients for Oatmeal

For all methods, use these ingredients:

  • 1 cup steel cut oats
  • 3 cups water
  • pinch of salt, optional

Yields: 4 servings

Raw steel cut oats

Method 1: Steel Cut Oats on the Stove Top

Cooking steel cut oats on the stove top is the quickest method. This method is ideal if you want steel cut oats now and have not planned ahead.

This is also an excellent option if you would like to prepare your oatmeal the night before. Cooking the night before will ensure you have the least work to do in the morning. The next morning, the only thing left to do is reheat the oatmeal. Steel cut oats reheat well, making this option excellent for those of us with little time to prepare breakfast.

To make steel cut oats on the stove top:

  1. Place all ingredients in a medium pot.
  2. Bring to a boil over medium-high heat.
  3. Reduce heat to low.
  4. Simmer for 20 minutes, stirring several times.
  5. Serve immediately or refrigerate and reheat later.

Method 2: Steel Cut Oats Overnight on the Stove Top

If you remember to plan ahead, you can soak your oats overnight. In the morning, they will require less cook time and breakfast will be ready sooner than if you simply use the stove top method.

To make steel cut oats on the stove top by soaking overnight:

  1. Place all ingredients in a medium pot.
  2. Bring to a boil over medium-high heat and boil for one minute.
  3. Turn the heat off and cover oats.
  4. Allow to sit overnight.
  5. In the morning, remove the lid and bring oats to a boil over medium-high heat.
  6. Reduce heat to low.
  7. Simmer for 5-10 minutes, or until chewy, stirring occasionally.
  8. Serve immediately or refrigerate and reheat later.

Method 3: Crock Pot Steel Cut Oats

Cooking steel cut oats in a crock pot is a great option when you want a hot breakfast waiting on you when you wake up.

If you want to wake up the the smell of apple pie, add cubed apples and cinnamon to the crock pot along with the other ingredients. Raisins are another excellent addition to this recipe.

To make steel cut oats in a crock pot:

  1. Increase water by one cup (a total of four cups of water should be used).
  2. Add all ingredients to a crock pot.
  3. Stir the ingredients and cover the crock pot.
  4. Cook on low for seven hours, or until oatmeal is chewy. Times will vary for different crock pots.
  5. Serve immediately or refrigerate and reheat later.

How to Flavor Oatmeal

Steel cut oats can be eaten plain or they can be flavored in numerous ways. Here are just a few ideas on how to spruce up steel cut oats… feel free to mix and match:

  • Top them with roasted strawberries or other fruits
  • Stir in cinnamon
  • Stir in maple syrup
  • Lightly sprinkle with brown sugar
  • Top with finely chopped nuts
  • Stir in vanilla extract
  • Add almond milk or coconut milk

For a creamier oatmeal, cook using almond milk in place of water. This method will also boost nutrients such as calcium and protein.

How to Get the Most out of Oatmeal

Vitamin C enhances oatmeal’s ability to clean your arteries. Here are ideas on how to boost oatmeal’s health benefits:

  • Top oatmeal with strawberries, which have a higher vitamin C content than oranges!
  • Eat an orange or kiwi with oatmeal
  • Drink a glass of orange juice with oatmeal
  • Top oatmeal with ground walnuts, chestnuts, hazelnuts, or pecans

 

How to Make Steel Cut Oats was last modified: February 1st, 2015 by Audrey

Copyright © 2015 · All Rights Reserved · Edible Scoop

Privacy | Terms | Disclosure | Disclaimer | Sitemap