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Steel Cut Oats
Steel-cut oats are whole oat kernels cut into small
chunks rather than being smashed flat as in oatmeal. This gives the
oats more of a chew texture and also slows both cooking time and
digestion time. That means that they have a lower glycemic index and
are thus preferable for increasing satiety, lowering the insulin
response to the meal, and keeping blood sugar levels from peaking.
This also results in delaying hunger so a person is less likely to
snack or get overly hungry before the next meal. Here is how I like to
cook oats for breakfast.
| Ingredients |
|
| 1/2 cup |
Dry steel cut oats |
| 1 cup |
Water (You may want a little more than a cup,
experiment to your liking) |
| 2 T |
Raisins (optional or replace with chopped dried
apricots etc.) |
| 2 T |
Ground flax meal (optional, but high in healthy
n-3 fatty acids
and fiber) |
| |
Salt to your taste (try "Lite" salt to lower
sodium intake) |
| 2T |
Sunflower seeds or almonds |
| 1 cup |
Fresh berries or a banana |
Directions
Heat water to a boil. While water is heating, add the salt, raisins,
and flax meal. When the water boils, add the steel cut oats. Stir
once. Turn heat down to simmer and cook covered for 7-8 minutes.
Provides two small servings. Double for large servings or small
servings for 4 people.
Serve and eat while hot. Add soy milk or low fat
milk. Slice fresh fruit on top to add extra flavor. My wife likes
banana slices. I like fresh berries, peaches, or sugar free
applesauce. For extra crunch sprinkle almonds or sunflower seeds on
top.
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Recipe submitted by
Don and Phyllis Hall The goal is to present healthful whole plant based recipes free of
cholesterol and animal fat, and made of primarily unrefined, readily
available foods.
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