Apple Cinnamon Steel Cut Oats

 

Apple cinnamon steel cut oats.  It’s a classic oatmeal combination, but these are a tad healthier than the instant variety.  I made these oats when I was attempting to come up with a meal plan for Josh.  They are subtly sweet and warming, but with a bit of tang and a good dose of crunch.   Not to mention, steel cut oats are perfect for preparing in advance because they reheat really well.  Which means you can make these today and have a yummy, healthy breakfast all week long.  Oh, and we tried making the oatmeal in the instant pot, and that cuts 15 minutes off the cooking time!

 

 

Should we go into the specifics of why these are healthy?  Yes, we should.  Katherine is a nutritionist by training, so we aren’t talking out of our arses.  Skip to the recipe if you don’t care and just want the good stuff.

 

So why steel cut oats?  Well, they are the least processed version of oatmeal you can purchase.  Meaning slower digestion, more fibre, and a lower glycemic index.  This means they release glucose into your bloodstream at a slower pace than other forms of oatmeal.  Providing you with a more steady source of energy throughout morning.  And the fibre keeps you full for longer.

 

The apples are low in sugar compared to other fruits and contain inulin, a source of soluble fibre.  And they’re tasty and pair really well with cinnamon to boot.  Cinnamon has been shown to help regulate blood sugar levels, and preliminary studies indicate it may help protect brain and colon health, amongst other benefits.  All good things:)

 

 

We topped our oatmeal with walnuts, which contain omega-3 fatty acids (the good kind of fat).  And kefir, which has gut healthy probiotics, to help keep you regular.  Jamie Lee Curtis would be proud.  Hope you enjoy them as much as we did!

 

 

Apple Cinnamon Steel Cut Oats

A warming bowl of oatmeal that is subtly sweet, tangy and a little bit nutty. 

Ingredients

  • water
  • 1 cup steel cut oatmeal
  • pinch salt
  • 1 tsp vanilla extract
  • 2 tbsp butter
  • 2 tbsp avocado oil (or favourite vegetable oil)
  • 1 large or 2 small apples, chopped
  • 1/2 tsp cinnamon
  • 2-3 tbsp brown sugar
  • 3-4 tbsp plain kefir, or milk of preference
  • 1 tbsp walnuts or pecans, chopped

Instructions

For Stove Top Oatmeal

  1. Bring 4 1/2 cups water to a boil on stove top.  Once boiling, add oatmeal and salt.  Stir and let simmer, uncovered for 20-25 minutes, stirring more frequently near the end.  Remove from heat and stir in vanilla extract. 

For Instant Pot Oatmeal

  1. Add Oatmeal, 3 cups water and salt to the pot, stir, cover and lock the top in place.  Make sure venting is pointing to sealing.  Press the manual button and time for 10 minutes.  Once finished, do a quick pressure release, as per instruction manual.  Stir in the vanilla extract. 

For Apples/Assembly

  1. Heat the butter and oil in a pan over medium heat.  Add the apples and cinnamon and fry for 5-10 minutes until soft.  Add the brown sugar to the pan near the end and stir until sugar is dissolved.  Remove from heat.

  2. Top your bowl of oatmeal with the apples, kefir and walnuts. Keep apples separate from oatmeal when storing in the fridge for best results.  Enjoy!

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