Blueberry Steel Cut Oats

There are so many out there that have sworn off all grains … I am not part of that movement.  ::giggle::

I think there is a place for some grains, and this world has some healthy cultures for the most part, and they survive on some grains like rice and oats … so this is for those peeps that are not strictly grainless.

However, just like with anything else … there is good and there is not so much.  Whole foods are usually always good.  So that is why when I recommend oats to a client, I recommend only steel cut oats.

Steel-cut oats (or pinhead oatmeal) are whole oat groats which have been chopped into pieces.  Because this is closest to just being picked with minimal processing, the glycemic index (the number that is associated with pumping up your insulin) is lower than processed oats which only means it takes longer to digest.  This is a good thing because then your body is able to use the nutrients found in the oats to serve the body better than it being treated as an immediate fuel source like sugar.  Ok, did that make sense?  It did in my head.  ::giggle::

The benefits of eating oats in the morning is that they are filling, and when you add various fats (cream and/or butter), a great source of brain energy … and awesome way to start your day.


Blueberry Steel Cut Oats - Yum!


Blueberry Steel Cut Oats
2 servings

10 minutes prep
40 minutes start to finish

1/3 cup steel cut oats (measured dry)
pinch of sea salt
1/2 tablespoon butter
1/2 tablespoon sugar equivalent
1/2 cup frozen blueberries, thawed
1 tablespoon half and half (optional)

Place 1 cup of water on a small sauce pan and boil with a pinch of salt.  Drop the oats in and immediately turn down the heat to low.  Let the boil turn into a very slow simmer and then cover and leave alone for 20 minutes.

At that point, throw in the blueberries, stir and set the timer for another 5 minutes and then remove from heat and let set for a few minutes.  Add sweetener, half and half.

Transfer to two serving bowls and serve.

Entire Recipe:

349 Calories
12g Fat (30% calories from fat)
10g Protein
51g Carbohydrate; 9g Dietary Fiber
21mg Cholesterol; 195mg Sodium; 283mg Potassium

Per Serving:

174 Calories
6g Fat (30% calories from fat)
5g Protein
26g Carbohydrate; 4g Dietary Fiber
11mg Cholesterol; 97mg Sodium; 141mg Potassium

Serving Idea:  This recipe is good for The First Step (Phase 2 – just make it 4 servings instead)) as a starch and a fat, Phase 4 with a little Grade B Maple Syrup (OMG!) or for Stages 1 & 3 of the Mix it Up Experiment.

Note:  Any berry will do … the possibilities with this are endless!

Print Friendly, PDF & Email

Leave a Comment

Your email address will not be published. Required fields are marked *