Oatmeal: It's What's for Breakfast
Call me a late bloomer. I must be the last vegan to jump on the steel-cut oats bandwagon, but now that I'm on, I'm not planning to get off.
I've known about steel-cut oats for years, even tried them at least once, but they never made a big impression on me for a couple of reasons: 1) I thought they took too long to cook, and 2) I was afraid that eating something so starchy would cause me to be hungry later. As it turns out, I was wrong on both counts.
Actually, I wasn't wrong about steel-cut oats taking longer to cook than rolled oats. They do. But I realized that it just doesn't matter: I'm not an early morning eater, I work at home, and I can let the oats simmer on the stove while I do other things. I'm in no rush. In the past, before I made a resolution to eat breakfast regularly, I considered steel-cut oatmeal as an breakfast option for my husband and daughter and decided that unless I made it the night before (or started it the night before in a crockpot or thermos) there was no way to work it into the hectic 15 minutes my family has for breakfast on weekdays. But now that I'm thinking of my own breakfasts, I can manage long-cooking oats just fine.
Which leads to my second objection, which I've found was totally unfounded. In the past, I've had trouble with carb-heavy breakfast foods leaving me hungry later in the morning. As a result, I started looking for protein-rich vegan breakfast ideas and came up with several tofu-based recipes, including Vegan Omelette for One and Mini Crustless Tofu Quiches. But since I've started having steel-cut oats for breakfast, I've found that not only don't I get hungry later in the morning, I also seem less hungry throughout the day. I'm snacking less between lunch and dinner--often not snacking at all--without even making an effort.
For those of you who are unfamiliar with them, steel-cut oats (also know as pinhead oats, Scotch oats, or Irish oats) are the inner parts of the oat kernel (or groats) that have been cut into two or three pieces. They're much less processed than rolled oats (a.k.a. old-fashioned oatmeal), which have been steamed, flattened with a roller, re-steamed, and toasted. Quick-cooking and instant oats have been processed even further; though both are technically a whole grain because they contain all of the bran, germ, and endosperm of whole oats, they are digested more quickly than steel-cut and rolled oats. Also, instant oats tend to be packaged with salt and sugar, making them a very processed food.
Beyond the nutritional advantages, I really enjoy the slightly nutty flavor of steel-cut oats, as well as their chewier texture. I've been playing around with different ways of cooking them, varying the flavor with different fresh and frozen fruits and spices. I still have a lot of experimenting to do, but so far, these are my two favorite combinations.
I've known about steel-cut oats for years, even tried them at least once, but they never made a big impression on me for a couple of reasons: 1) I thought they took too long to cook, and 2) I was afraid that eating something so starchy would cause me to be hungry later. As it turns out, I was wrong on both counts.
Actually, I wasn't wrong about steel-cut oats taking longer to cook than rolled oats. They do. But I realized that it just doesn't matter: I'm not an early morning eater, I work at home, and I can let the oats simmer on the stove while I do other things. I'm in no rush. In the past, before I made a resolution to eat breakfast regularly, I considered steel-cut oatmeal as an breakfast option for my husband and daughter and decided that unless I made it the night before (or started it the night before in a crockpot or thermos) there was no way to work it into the hectic 15 minutes my family has for breakfast on weekdays. But now that I'm thinking of my own breakfasts, I can manage long-cooking oats just fine.
Which leads to my second objection, which I've found was totally unfounded. In the past, I've had trouble with carb-heavy breakfast foods leaving me hungry later in the morning. As a result, I started looking for protein-rich vegan breakfast ideas and came up with several tofu-based recipes, including Vegan Omelette for One and Mini Crustless Tofu Quiches. But since I've started having steel-cut oats for breakfast, I've found that not only don't I get hungry later in the morning, I also seem less hungry throughout the day. I'm snacking less between lunch and dinner--often not snacking at all--without even making an effort.
For those of you who are unfamiliar with them, steel-cut oats (also know as pinhead oats, Scotch oats, or Irish oats) are the inner parts of the oat kernel (or groats) that have been cut into two or three pieces. They're much less processed than rolled oats (a.k.a. old-fashioned oatmeal), which have been steamed, flattened with a roller, re-steamed, and toasted. Quick-cooking and instant oats have been processed even further; though both are technically a whole grain because they contain all of the bran, germ, and endosperm of whole oats, they are digested more quickly than steel-cut and rolled oats. Also, instant oats tend to be packaged with salt and sugar, making them a very processed food.
Beyond the nutritional advantages, I really enjoy the slightly nutty flavor of steel-cut oats, as well as their chewier texture. I've been playing around with different ways of cooking them, varying the flavor with different fresh and frozen fruits and spices. I still have a lot of experimenting to do, but so far, these are my two favorite combinations.
Apple-Spice Oats
(printer-friendly version)
I like to make enough for two breakfasts and save half for another day.
1/2 cup steel-cut oats
2 cups water
1/2 teaspoon salt
1/2 teaspoon cinnamon
1 large organic apple, coarsely chopped
1/4 teaspoon nutmeg, freshly grated
1/8 teaspoon ground cloves
Put all ingredients in a medium-sized pot. Bring to a boil and reduce heat to very low. Cover and simmer for about 30-45 minutes, or until oats are tender and water is mostly absorbed. Serve with sweetener of your choice with a little freshly grated nutmeg on top.
Serves 2. Per serving: 204 Calories (kcal); 3g Total Fat; (14% calories from fat); 6g Protein; 38g Carbohydrate; 0mg Cholesterol; 541mg Sodium; 10g Fiber. Weight Watchers Core/3 Flex Points.
Cherry Pie Oats
(printer-friendly version)
These are so good that I have to be careful not to eat the whole batch at once!
1/2 cup oats, steel-cut
2 cups water
1/2 teaspoon salt
1/4 teaspoon cinnamon
1 cup frozen cherries, unsweetened
1/2 teaspoon vanilla extract
Put the oats, water, salt, and cinnamon in a medium-sized saucepan. Bring to a boil, and then reduce heat to very low. Cover and cook for 25 minutes.
While oats are cooking, remove cherries from freezer and cut each in half while frozen. Allow them to thaw a little on the counter until oats have cooked for 25 minutes. Stir in the cherries and vanilla extract. Cover and cook until oats are tender and thick, about 10-15 minutes. Serve with your favorite sweetener.
Makes 2 servings. Per serving: 200 Calories (kcal); 3g Total Fat; (14% calories from fat); 7g Protein; 36g Carbohydrate; 0mg Cholesterol; 541mg Sodium; 9g Fiber. Weight Watchers Core /3-5 Flex Points (depending on how calculated).
For more great oatmeal recipes, check out these blogs (veganize as necessary):
- Baked Oats at Diet, Dessert and Dogs
- Oats for Dinner at Saffron Trail
- Crockpot Oats at Playing with my Food
- Breakfast Brownies at Karina-s Kitchen
- Perfect Pan Seared Oatmeal at Don't Get Mad, Get Vegan
- Roasted Oatmeal With Walnuts And Oatmeal at What Did You Eat?
- Beyond Cereal: Are You Eating Enough Oatmeal, a whole slew of oatmeal links by Kalyn Denny, at BlogHer
Labels: CORE, eat to live, gluten-free
posted by SusanV at 6:21 PM
56 Comments:
heeheehee
Susan, I just arrive home from a late night at work. I was in the mood for something soothing and warm (we're expiriencing an ice storm right now)...I thought.."OATMEAL!" And I really said it outloud like that, hubby and cat staring at me like I was losing my mind yelling in to the kitchen cupboards. So I sit down to eat and catch up on my foodie blogs, and whaddya know...You're having oatmeal too! Or, at least blogging about it. Vegan minds think a like!
Thanks for keeping it warm in the kitchen.
Cheers!
Mmmm! I love steel-cut oats, & these look delicious.
You can also bake them--that way you don't have to worry about occasionally stirring them to prevent it sticking to the pan (an issue I've had). One of the Moosewood books has a nice apple-y baked steel-cut oats recipe that we riff off of a lot when making breakfast. :)
Mmmm cherry pie oatmeal! I have some frozen cherries and steel cut oats in the kitchen, so I'm bound to make this soon!
Another spin on oatmeal: sometimes I soak whole oat groats overnight in the fridge and eat them warmed slightly with almond milk, apple, cinnamon, nutmeg and some maple syrup or agave nectar. I find with soaked oat groats and steel-cut oats I always feel more satisfied than eating just quick oats. Maybe because I have to chew them longer, and just eat them slower in general.
I was totally excited to see that Bob's Red Mill now sells GF steel-cut oats, as well as the normal rolled variety. You've inspired me to order some!
If you're into hot a.m. cereal, I've been putting equal parts brown rice, millet, amaranth, and oats in a pot together. Yum!
I love steel cut oatmeal so much that I buy it by the 25lb bag. I eat it both with fruit and "pie" type spices like cinnamon and savory. I just put it in the microwave with unsweetened, home made soy milk and nuke it for six minutes and then take the dog for a walk. When I get back the soy milk is all absorbed and the crunchiness is gone. I'll then nuke it for another minute or two to warm it up and then add the fruit and spices. But, I have the same issues with the microwave that everyone else does so I am going to try cooking it on the stove since I work from home too. Thanks!
Ooh I can't wait to try the cherry kind! I have a bag of frozen cherries and couldn't figure out what to do with them aside from making smoothies and muffins. That looks amazing. I know what I'm having for breakfast tomorrow!
These look great, Susan! My mom eats McCann's Irish oats almost every day as they are supposed to reduce cholesterol. She makes them in her rice cooker, which can actually be programmed to start later.
Hi Susan,
Thanks so much for the link to my recipe for baked oats. I adore steel-cut oats and eat them often. Your Cherry Pie version sounds divine (and your photos, as always, are gorgeous--I would definitely try yours first!!)
And in case there was any doubt, all of the recipes on my blog are vegan, too. :)
wow, I've never seen oatmeal look so pretty!!:) nice post Susan!
Yum yum! I have never had steel cut oats, but I'm definitely picking some up tomorrow. I love oatmeal!
oh Susan, these oatmeal recipes are DIVINE - I love adding fresh berries to oatmeal, since they contribute a vibrant hue to the pale oats. it's a delectable work of art :0)
Oh my. Cherries and oats? You had me at Hello. I'm into steel cut oats lately, too. And just made a vegan gluten-free cookie with steel cut oats (stay tuned). In the meantime, Vegan Goddess, I thank you for including my humble Breakfast Brownies in your oats round-up. Many thanks. You are an inspiration, as always!
I'm a big fan of steel-cut oats, too, although I have to limit them to weekends--my morning routine leaves no time for anything requiring a pot. My favorite way to make them is with chopped dried apricots, a little sprinkle of chopped walnuts, and a quick drizzle of honey. I can't wait to try your Cherry Pie version!
Thanks for mentioning the BlogHer post about oatmeal. It was fun finding that so many bloggers are cooking it lately. After I read about cooking steel-cut oats in the slow cooker I tried. The results were good, but it really stuck to the sides. Did you have that problem with stovetop cooking?
My super easy, no brainer recipe for the time crunched mom (me) is this:
Before I go to bed I
1. Boil 3 c water
2. Add 1 c SCO and 1/2 c raisins
3. Turn off the heat and cover.
The next morning I put it in a container for the fridge after measuring out enough for my breakfast.
I usually add ground flax, some crushed almonds and a little greek yogurt on top with a little sweetner.
If you put the oats in with the water at night. In the morning when you cook it only takes 5 minutes.
Susan,
Great piece! It's great to learn the difference between steel cut and more processed oatmeal. Great job!
Those cherry pie oats look amazing! I would never have thought to add cherries to oatmeal, but it's brilliant.
Mmm, tasty. I can't say I've ever actually seen these in Australia, which is unfortunate. But I'm still partial to the rolled kind.
The reason that carbohydrate-rich foods make you hungrier later in the day is that they start your metabolism. You need energy for your body to start using it. Therefore, eating carbohydrates at breakfast is a good idea. If you skip breakfast, you don't start using energy until you have lunch - which is why chronic breakfast skippers are often overweight.
Also, if you don't eat in the morning, your body learns that it will be starved at this point, and begins to store more of the energy from dinner in preparation. Hence you put on more weight. You need energy! Small frequent meals are the best way to keep your metabolism chuffing along and to stop your body storing too much fat.
I'm a fan of your blog! Your food always looks delicious. Your photos are one of the things that got me interested in food photography.
long time reader, first time commenter, here. heh.
this is a great post.
i eat oatmeal every morning, but it's not fancy as yours -
1C rolled oats
1C unsweet soymilk
.75C H2O
pinch of NaCl
~.5t ground cinnamon
1T unrefined coconut oil
cook for 3 minutes
makes 2.5C for me, and .5C for my sweet little pit.
Another good version of this is to eat them cold, with plain ff yogurt (soy for the vegans), frozen cherries (barely thawed) and the spices and sweeteners of your choice...
Also, to throw cold cooked wheatberries into the mix is DIVINE.
Weird. Tis is almost exactly what I have for breakfast every morning, only I grate the apple. Nice one. Porridge rules!
I've been a rolled oats girl until now, too, but I've got a beautiful can of steel cut oats waiting for me...
breakfast is a big struggle for me. i've known about these oats for a long time and i think the texture is what is keeping me back for trying them again. maybe i should just give them another shot.
I love your cherry pie oatmeal idea - it kind of reminds me of a certain raw Cherry Pie bar that I absolutely adore!
Oats in the morning are the best, especially if you live in a cold area; they seem to warm you from the inside out!
Even as I type this, I am right now eating the apple and spice version you suggested -- and it's delicious! Thank you!
I have never heard of steel cut oats. I am an oatmeal "eater" and use the rolled oats.. I make various recipes of my own and enjoy a nice warm bowl of oatmeal in the morning.. I actually had it today with a slice of whole wheat toast.. Thanks for the post because As always you learn something new everyday and today I learned about steel- cut oats.
Gnewvegan
http://www.invitationfrom-gnewvegan.blogspot.com/
Has anyone tried cooking steel-cut oats in a pressure cooker? I've been a big fan of amaranth-buckwheat or buckwheat-millet porridge combos and love that I can make them in the pressure cooker in so much less time (and less energy). The general rule is to cut the cooking time in a third. My almost-2-year-old loves the grainy porridges, especially with a little homemade apple-cranberry sauce mixed in. Very satisfying and keeps me going all morning.
during my university years I spend some time in Scotland and sure got addicted to steel cut oats. unfortunately they don't sell them where I live now, so rolled oats will have to do...
Wow! Thanks, everyone, for the great oatmeal tips! You've given me lots of new ways to try it.
Kalyn, I use a heavy, non-stick pan and I've never had a problem with the oats sticking. I just fill it with cold water, and everything washes right off. I can see how it would stick to a crockpot, though.
Hi,
I can't wait to try this! I was also interested in how it would work in a pressure cooker. I looked it up, and if you pre-toast them, it only takes about 5 minutes to cook under pressure. The information is on the McCann's Irish Oatmeal page.
Jenn
Hi Susan,
I absolutely love steel cut oats, and have them every morning. I use 1/4 c. oats soaked overnight in 3/4 c. water. In the morning, I add 1/4 cup raisins or chopped dried apricots and cook in the microwave for 7 minutes at 70% power. Add 1/2 c. vanilla soymilk and enjoy.
Julie
Oatmeal is perfect - it's cheap, it's healthy, and it keeps you full. Thanks for describing the difference between steel-cut and rolled oats.
Thanks for the photo of steel-cut oats. That's one of those things I'd heard of a lot, but had no idea how they actually different from rolled oats.
Susan:
You should try these soaked, overnight, covered with ricemilk or soy milk, then cover the dish and place in the refrigerator. In the morning add some agave nectar, cinnamon, raisins and nuts. It is delicious that way. You can also warm them some, but the texture this gives the steel cut oats is wonderfully creamy. We love them this way.
Have you tried Kashi 7 Whole Grain Pilaf? This was the original product of Kashi before they were bought by Kellogg and began running ads that pander to the Froot Loops crowd. It's called pilaf, but I think of it as more of a great breakfast cereal.
It's all whole grains -- even less processed than steel cut. The box contains four four-serving packets, so I cook a packet at night once or twice a week and it's ready to go in the morning. I sometimes add quinoa and amaranth and chopped dried fruit when I cook it. In the morning, I microwave a serving, sprinkle on flax seeds, add some banana slices, soy milk, and sometimes a couple of chopped raw nuts.
Barbara
I've just recently got on the steel-cut oats bandwagon too! Thanks for the great ideas.
Oh mi god! I just jumped on this wagon this morning. I had Groatmeal with bananas and cinnamon. It was so good...and you can cook it in the microwave too!
I absolutely love Oatmeal! I used to have it everyday for brekky but just changed the fruits or flavours!
One of my absolute favourites is Strawberry Ricotta Porridge that I created! Well worth a peak and a try! :D
Pure maple syrup is an awesome sweetener with steel cut oats!
Your steel-cut oatmeal variations look delicious! I can definitely see Apple-Spice Oats in my future. :0)
And thanks a lot for the link to my recipe. Makes me want to upgrade the photos (that was one of those that I made at night and just decided to blog it, lighting conditions be dashed)! ;0)
Susan - I rarely comment but as as self-confessed oatmeal junkie I was compelled to do so. I have always preferred roll to quick (and make my own without the pre-packed sugar, etc.) but thanks for educating me about the processing differences in steel cut vs. rolled. They are going to replace the rolled on the grocery store list!
P.S. One MUST try blueberries too - and flaxseed for an added boost to Omega 3 intake (always a challenge for us veg-heads!)
Ooh, I love oatmeal, and cherry vanilla oatmeal sounds great.
You're not the last vegan to discover steel cut oats! We just discovered them around a month ago and they are so much better than regular oats. We eat them every day for breakfast. I'll try your recipe tomorrow.
Thanks for the awesome recipes. I'm always looking at your blog for ideas.
I must try those cherry pie oats! They look marvelous. Thanks for mentioning me!
hi buddy
wooow wat a gr8 post!! really njoyed a lot,ur oatmeal variations look delicious! it sounds gr8 buddy.
Thanks a lot for sharing the awesome recipes..
keep up the gud work.
www.lifeinfozone.com/category/foods-beverages/
Ahh, oatmeal! I love it (both the Irish steel-cut kind and the regular kind) BUT...I can never get the right amount of salt/sugar, and end up with too salty or too sweet (or the opposite) oatmeal.
It's really annoying. I feel I can hold my own in the kitchen, but a simple pot of oatmeal eludes me.
I'm going to make a big admission: {gulp} Here goes... I don't really love oats! When I do eat oats (and I try to eat them regularly, because they're so good for me) I especially stay away from steel-cut oats! I like old-fashioned, or... here's where it gets embarrassing: quick oats! I don't eat oatmeal out of a packet, I buy my own bulk quick oats and add my own flavors to it, but... it still makes me feel like I should turn in my foodie membership badge!
Ok, I just spent a bundle on some organic frozen cherries because I had to make the cherry pie steel cut oats! I am a bit confused, however, about the cooking time. The first recipe with apples requires only 30 to 45 minutes total, but the cherry pie first calls for 25 minutes of cooking, then an additional 35 to 45! Why is the time so much longer, or, is it supposed to be 25 minutes plus an additional 10 or 20 to make it a total of 30 to 45 minutes? I want to make sure I get this straight before I use my cherries of gold!
Oops! Sorry about that. You're absolutely right. It's supposed to be 35-45 minutes TOTAL. I'm making the change right now.
Thanks! I made it....and absolutely LOVED it! I didn't use any salt and didn't add any sweetener. The vanilla and cinnamon were a nice touch, but those sweet cherries just make it unbelievably delicious!
Susan,
That was a lovely tribute to oats...and thanks for including my recipe too :)
Oooh cherries and oats , that sounds so good .I eat steel cut oats for breakfast every morning . Call me boring : )I run them through my spice grinder and they cook a lot quicker,in about 5 minutes . I grind about a weeks worth at a time .Can't wait to find some cherries to try your recipe with !
May I ask why you add salt to your recipe? I've never made it with salt but now I'm curious.
Ooooh, soooo happy! I love steel cut oats, but never bothered to take the time with them. Now, I use the apple recipe, and make a couple of batches up. I seperate the portions into baggies & throw 'em in my fridge. When breakfast rolls around, just pop on in the micro to warm, and I've got a fantabulous breakfast! Thanks so much for the great recipe! (And, for having WW points listed...that's HUGE for me!)
I just found your blog via recommendation from Google Reader... and the first thing we made was the cherry pie oats! I made my husband get frozen cherries at the store as soon as I read your recipe. We've made it twice now and the second time we omitted the salt and added some toasted pecans on top for protein (obviously not fat-free, but a great combination to get some extra protein in with breakfast). I also used a sprinkle of brown sugar and it was PERFECT.
Thanks for the great idea, can't wait to make some more of your recipes!
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