Quick Steel Cut Oats – a More Nutritious Way
There’s not much better on a cold winter morning than scooping a warm bowl of hearty oats. The key to a quick, delicious breakfast is to soak the steel cut oats the night before and top your bowl with protein, fat, and fiber—these keep you full and satisfied until lunch. Without those key macronutrients, you basically just have a bowl of oats that, for many of us, results in being hungry (or worse, see below) an hour or two later.
My Personal Experience with Sugar Crashes and Oatmeal
The last time I remember ordering a bowl of oatmeal in a restaurant was about 10 years ago – we were staying at the beautiful Montage in Laguna Beach celebrating a milestone anniversary. Lovely, lovely ocean view, great service, and fantastic company, but an hour later I had a sugar crash that I still remember clearly to this day. Severe dizziness, headache, tingly fingers—no doubt caused by the simple old-fashioned oats prepared with water and served with a side of milk, brown sugar, and dried fruit. That and my small orange juice was a recipe for disaster.
Understanding Prediabetes and Blood Sugar Management
The worst part of this? I didn’t know at the time I was prediabetic. I was under the care of a neurologist for vertigo and constant migraines, and blood work was ordered, but results were never passed along. I was told I was fine. I didn’t learn the results from my lab work until years later when I actually discovered it myself. (Apps from healthcare providers make this infinitely easier these days!) I saw a high A1C with a red flag and the word HIGH. At the time I didn’t have the knowledge about symptoms of sugar crashes or how what I was eating was affecting my body so negatively. Oats were supposed to be healthy, right? They are, but not for everyone and certainly not without added protein, fat, and fiber.
How I Rediscovered My Love for Oats
Today, after many years of research on blood sugar regulation and experimenting in the kitchen (in addition to functional nutrition training—more later!) I am once again a fan of oats. I know exactly what makes a bowl of oats more satiating and blood sugar friendly – I like oats, and they now like me back. I hope you try this satisfying bowl of oats soon!
Cheers to healthy eating,
Christina
Quick Overnight Steel Cut Oats
Ingredients
Night before
- 2 cups water
- 1 cup organic steel cut oats
- ¼ tsp salt
Morning
- 14-oz can full fat, unsweetened coconut milk can use dairy or other plant-based milk
- 1 tsp cinnamon
Toppings/Mix-ins
- hemp hearts
- chia seeds
- almond butter
- toasted walnuts
- fresh blueberries
- honey or pure maple syrup optional
Instructions
- In a medium sauce pot, bring water to a boil. Add oats and salt, stir and cover with a lid. Let sit on the counter overnight.
- In the morning, add the coconut milk and cinnamon and bring to a boil. Reduce the heat and let simmer for 8-10 minutes until slightly thickened.
- Scoop a serving of oats into a bowl and mix in 1 tbsp of hemp hearts, 1 tbsp of chia seeds, a few chopped walnuts and/or 1 tbsp almond butter. Top with fresh blueberries and a light drizzle of maple syrup or honey, if desired.