Foodie Friday


Healthy Recipe of the Week

Steel-Cut Porridge

Steel-CutPorridge_TuftsUniversity
Image source: Tuft’s University

Ingredients

  • 2 cups Water
  • 1 1/2 cup Additional Liquid, such as Unsweetened Almond Milk, Coconut Milk, or Soy Milk
  • 1/8 teaspoon Salt
  • 1 cup Steel-Cut Oats
  • 2/3 cup Dried Fruit, such as Raisins, Cranberries, Cherries, or Figs
  • 1 teaspoon Vanilla (*optional)
  • 3/4 teaspoon Ground Cinnamon
  • 2 teaspoon Sweetener of Choice, such as Honey, Agave or Maple Syrup, or Brown Sugar

Directions

Basic Stovetop Method

In a large, heavy sauce pan, bring 2 cups of water, 1 1/2 cups of additional liquid of choice, and salt to a boil. Sprinkle in oats, stirring constantly. Reduce heat to low, simmer (uncovered), and stir often (about 5 minutes). Add dried fruit of choice. Cook and stir 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 will give you a head start, which will make cooking time in the morning shorter. The night before, place 2 cups water, salt and oats in large bowl. Cover and let stand overnight. In the morning, bring 1 1/2 cups additional liquid of choice to a boil in large, heavy saucepan. Add soaked oats, any remaining soaking liquid, and dried fruit of choice. Return to a simmer. Reduce heat to low, simmer (uncovered), and stir often, until porridge has thickened and oats have a tender but chewy texture (about 10 to 15 minutes).

When porridge is ready, stir in vanilla (if using).

To serve, top each serving with a sprinkling of cinnamon, 2 teaspoons of sweetener of choice, and finish with your choice of any other stir-ins and toppings.

Yields: 6 (2/3 cup) servings

Nutritional Information

Per serving (with 1 1/2 cup 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. https://www.nutritionletter.tufts.edu/healthy-eating/recipes/steel-cut-porridge/


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