Oats contain antioxidants and lignans, which protect against cancer and help stabilize blood sugar levels. Steel-cut oats are minimally processed and also don’t have the added sugar of most brands of instant oatmeal. If you don’t have time to cook this in the morning, simply make a batch in advance to enjoy it in single-size portions throughout the week.
1 cup steel-cut oats
3 cups water
1 tablespoon ground flax seeds
2 cups organic blueberries, raspberries, and/or strawberries
Drizzle of flax seed oil (optional)
Nutrient-dense toppings (see “Delicious Variations for Toppings” below) (optional)
In a saucepan, combine the oats, water, and flax seeds, stir briefly, and bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for 20 to 25 minutes, or until the oats are tender and the liquid is almost totally absorbed. Top with the berries, drizzle with flax seed oil, if desired, and serve. Or top with your other favorite nutrient-dense toppings, such as bananas and walnuts, or coconut, cinnamon, and pitted dates.
For a quicker version, soak the oats in the water in a 2-quart saucepan for 8 to 12 hours or overnight. In the morning, add the ground flax seeds and bring to a boil, reduce the heat to low, and simmer, stirring constantly, for 5 minutes. Top with the berries, drizzle with flax seed oil, if desired, and serve. Or top with your other favorite nutrient-dense toppings.
Delicious Variations for Toppings:
Blueberries and walnuts
Sliced banana and walnuts
Apricots and almonds
Apple, pecans, and cinnamon
Dried cranberries and almonds
Pear, ginger, and flax seeds
Shredded coconut and sliced banana
Coconut, cinnamon, and pitted dates
Recipe by Elise Museles of Kale and Chocolate. First appeared in Gutbliss (Penguin 2013).