Steel Cut Oats

soak to quick cook method

Steel Cut Oats also are known as Scottish Oats or Irish Oats and have much higher fibre content and a lower GI index than traditional rolled oats as they are a whole grain they take longer to digests, so blood sugar spikes are slower.   

 

Steel-cut oats are made by taking the whole oat groat and slicing it into thirds; they are whole grain and take much longer to cook than rolled oats although with a few simple moves and a plan they can be just as quick!

  • Prep soak + soak
  • Cook Time 5mins + 3 mins reheating
  • Difficulty Low
  • Servingmakes approx 3 cups
  • Calms Nerves Anxiety
  • Gluten-free

    Recipes are gluten-free. Gluten is a protein found in wheat, barley and rye products. People with autoimmune Celiac disease are allergic to gluten.

  • Heart Healthy

    Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.

  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Low GI Blood Sugar

    Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.

Ingredients

Click items to add to your shopping list

  • 1 cup steel cut oats
  • 2 cups water - soaking
  • 4 cups water - cooking
  • 1 teaspoon salt
  • 2-4 tbsp super seeds OR flaxseeds
  • 1-2 tbsp hemp hearts - optional
Add ALL ingredients to shopping list

Method

Steel Cut Oats soak to quick-cook method
                                                   

RINSE and soak steel-cut oats for at least an hour. Soaking helps soften the oats making them cook quicker and removes the phytic acids to improve your digestion and nutrient absorption.

 

DRAIN AND RINSE and put into a saucepan with 4 cups water and salt.

 

BRING TO BOIL for 5 mins, stir, turn off the heat, stir again, put the lid on and leave to sit overnight or minimum 4 hours,

 

BRING BACK TO THE BOIL AND TASTE the oats should be cooked but retain some texture.  If too thick, add small amounts of water or milk stirring to reach the porridge type consistency you like.  Salt is an integral part of making great tasting oats adjust sea salt to taste.

 

STIR IN our Super Seed Mix OR ground Flaxseed | Linseeds to add nutrient density. 

 

SERVE as is or top with Apple Berry Compote.  Drizzle with raw honey or maple if you need the sweetness.  Sprinkle with hemp hearts for added protein.

 

STORE in glass containers, bowls or jars with lids in the fridge.

 

REHEAT on the stovetop in a small saucepan adding ¼ – ½ cup water per 1 cup cooked oats, stirring as they reheat.

Tips + Suggestions

GLUTEN-FREE:  Oats are naturally gluten-free!  Oats may be processed in a facility that also processes wheat, barley and rye so if you are allergic or very sensitive to gluten, then be sure to buy gluten-free oats.

 

LOW FODMAP limit to 1 cup serving size with 1 tbsp flaxseed | Linseed and see how you feel.

 

 

SOAKING BENEFITS, I like to soak my oats for a time as it helps remove the phytic acids and make them much easier to digest and quicker to cook. 

 

 

DOUBLE UP the recipe cooking extra and keep in the fridge covered so you will have a few days of whole-grain breakfasts ready to reheat.

 

 

WHY ADD SEEDS our Super Seed Mix OR ground Flaxseed | Linseeds are affordable “food as medicine” additions helping your digestion, natural detoxification, hormone balance, skin glow and weight management.  

 

PLANNING – I often soak and cook my Steel Cut Oats when I am prepping and cooking dinner, it takes very little time or extra effort.