Foodie Friday

Healthy Recipe of the Week

Steel-Cut Porridge

What healthful  toppings will you add?  Be creative!

Steel-cutOats_TuftsUniversity

Image source: Tuft’s University

Ingredients

  • 2 cups Water
  • 1 1/2 cups Milk of choice (eg. unsweetened almond milk, coconut milk, or soy milk)
  • 1/8 teaspoon Salt
  • 1 cup Steel-Cut Oats
  • 2/3 cup Dried Fruit of choice (eg. raisins, cranberries, cherries, or figs)
  • 1 teaspoon Vanilla Extract (*Optional)
  • 3/4 teaspoon Ground Cinnamon
  • 2 teaspoons Honey (may be substituted for Agave or Maple Syrup or Brown Sugar)

Directions

Stovetop Method:

In a large saucepan, bring water, milk, and salt to a boil. Gradually add steel cut oats, stirring constantly. Reduce heat to low and simmer, uncovered, stirring often (about 15 minutes). Add dried fruit. Cook, stirring often, until porridge has thickened and oats have a tender, but chewy texture (about 10 to 15 minutes).

Overnight Soak Method:

Soaking the oats overnight gives you a head start, so cooking time in the morning will be shorter. The night before, place 2 cups water, salt and steel-cut oats in a large bowl. Cover and let stand overnight. In the morning, bring 1 1/2 cups additional liquid of your choice to a boil in large, heavy saucepan. Add soaked oats, any remaining soaking liquid, and dried fruit. Return to a simmer. Reduce heat to low; simmer, uncovered, stirring often, until porridge has thickened and oats have a tender, but chewy texture, 10 to 15 minutes.

For both methods:

When porridge is ready, stir in vanilla extract (if using). To serve, top each serving with a sprinkling of cinnamon, honey (or substitute), and finish with your choice of stir-ins and toppings. Get creative!

Yields: 6 (2/3 cup) servings

Nutritional Information

Per serving (with 1 1/2 cups low-fat milk and raisins):

190 Calories. 2.5g Total fat. 0.5g Saturated fat. 5mg Cholesterol. 85mg Sodium. 37g Carbohydrates. 4g Fiber. 7g Protein.

Reference

Tufts University. (2021, January 11). Steel-cut porridge. Health & Nutrition Letter: Your Guide to Living Healthier Longer. https://www.nutritionletter.tufts.edu/healthy-eating/recipes/steel-cut-porridge/

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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