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/

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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