The fewer decisions our minds have to make in the morning, the better. When we can eliminate the unnecessary decisions that can become habituated and trusted, we can focus our energy on the demands of the day that are either unexpected or demanding of our full attention. This reality is precisely why I began eating the same breakfast nearly each day of the week more than four years ago.
Initially, it may sound like a blah approach to food. However, as someone who loves cooking, attempting new recipes and trying new meals at restaurants, this daily decision is not a slight, but rather an approach to ensure I eat well, am fully satiated and love what I’m eating.
And it all begins with a little bit of butter . . .
Buttery Steel Cut Oats
What is the difference between steel cut oats and rolled oats or other instant oatmeal products?
- It’s all about the processing, there is less of it in steel cut oats
- Due to less processing, it takes longer to cook steel cut oats, but this is what makes the difference and it’s worth it for your health
Benefits of eating steel cut oats:
- stay full longer
- due to the low glycemic index and high fiber count (7 grams per 1/4 cup serving, you feel full longer)
- helps prevent diabetes
- due its low glycemic index. The Glycemic index is a measure of how much a carbohydrate raises blood-glucose levels. Low levels help maintain a balanced blood-glucose level
- reduce risk of heart disease
- rich in dietary fiber (1/4 cup contains 5 grams of fiber and 2 grams of insoluble fiber, 15% of recommended daily allowance for healthy adults). In a Nurses’ Health Study following 70,000 women for 10 yrs, their risk of coronary disease was decreased as it inhibits the absorption of cholesterol and lower LDL, otherwise known as bad cholesterol.
- reduce blood pressure
- check iron and vitamin B intake off your list
- receive 10% of your daily allowance of iron and B vitamins in 1/4 cup
Buttery Steel Cut Oats
- 1/4 cup steel cut oats Bob’s Red Mill Organic or McCann’s Original Irish (original, not quick cooking)
- 3/4 cup boiling water
- 1/4 cup heavy cream or whole milk (optional) If you don't want diary included, add 1/4 cup more boiling water
- 1 tablespoon unsalted butter (top quality, I use Sèvre & Belle, but read this article on why French butter is so lovely and find a list of butters to shop for in your market)
- Topping options are endless I prefer roasted, unsalted, sliced almonds, raisins and honey.
- 1 tablespoon chia seeds
- Place 1 tablespoon of butter in a skillet with 1/4 cup of steel oats over medium heat to toast the oats. This will take about 2 minutes.
- While the oats are toasting, bring to boil your tea kettle.
- When the tea kettle is singing (water is boiling), measure 3/4 cup of hot water in a liquid measuring cup. Pour 1/4 cup heaving cream (optional). If you do not add the heavy cream, add an addition 1/4 cup hot water from the tea kettle. Pour directly over the oats once they are toasted. Add the chia seeds now as well. This will cause the oats and water to boil. As soon as they are boiling, reduce the heat to simmer (low – medium). Add a pinch of sea salt. Gently mix to evenly distribute the ingredients and then do not touch. Let simmer for about 7-10 minutes (low heat - 2 or 3 out of 10 on the stovetop). The oats will absorb the water.
- Remove from the heat when the consistency is to your liking.
- Place into a bowl and top with your favorite fruit, nuts, natural sugars, etc.
~View my new addition to breakfast – Avocado Toast!
~See more TSLL Recipes here.