VANILLA WALNUT BAKED OATMEAL WITH BLUEBERRIES
After a 2 hour boxing session in the gym last night, I was feeling like I needed more fuel than just my normal protein smoothie this morning! Dug up a recipe for steel cut oats and made some healthy swaps to create this warm and filling breakfast. I used steel cut oats instead of rolled oats because they have more fiber per serving than rolled oats. It’s amazing how food processing, even when minor, can change the nutritional value of an ingredient!
ROLLED OATS VS. STEEL CUT OATS
The only difference between rolled oats and steel cut oats is that the rolled oats have been steamed and then pressed to create a flat oat. But since the steel cut oats are only chopped with a steel cutter, they still are in their natural state, so they are more of a hearty and chewy texture. And because they are still in their natural state, they have more fiber per serving. Dry steel cut oats have 5 grams of fiber per 1/4 cup where the rolled oats have only 4 grams of fiber per 1/2 cup. Another great benefit of steel cut oats is that they are lower on the glycemic index, which means that the potential to spike your blood sugar followed by a crash is lower. Steel cut oats take longer to digest which in turn giving you a slower release of energy thus making you feel full for a longer period of time.
Hope you enjoy these oats as much as I did!
1 cup steel cut oats
2 cups almond milk unsweetened
1 egg (if you are vegan, omit the egg)
1 teaspoon vanilla
1 teaspoon baking powder
1/2 chopped walnuts
1/2 cup blueberries
Oven at 350*
Mix liquids together in a bowl. Add baking powder to oats and mix well. Add liquids to oat mixture and mix well. Add blueberries and stir. Pour into a buttered baking dish or into a lined muffin tin for individual servings. Sprinkle top with walnuts.
Bake covered for 30 minutes then uncover for last 30 minutes. If you cook this oatmeal in a muffin pan, cooking time will take less, so watch them so they don’t burn!
I drizzled pure maple syrup over my oatmeal to add a touch of sweetness. A local honey would be a yummy sweetener for this as well!
References:
https://www.bobsredmill.com/blog/healthy-living/what-are-the-benefits-of-steel-cut-oats/
https://www.healthline.com/nutrition/rolled-vs-steel-cut-oats#benefits