Steel-Cut Oats with Maple-Glazed Blueberries
The perfect way to start your day – a fiber-filled bowl of creamy oatmeal.
If you’re looking for a hearty, fiber-rich breakfast, try today’s Steel-Cut Oats with Maple-Glazed Blueberries.
Oats are a whole grain, which means they contain all three parts of the grain – the bran, germ, and endosperm. The great thing about consuming whole grains is they provide beneficial nutrients that refined grains don’t.
Oats come in a variety of forms, depending on how they’ve been cut, rolled, and steamed. Here’s a quick explanation of options you might find at your grocery store. No matter the form, each choice below is a whole grain.
Whole groat oats – oat kernels with the outer, inedible hulls removed. Groats take the longest time to cook.
Steel-cut oats – whole groats that are cut into a few pieces with metal blades. Sometimes called Irish oatmeal, steel-cut oats take longer to cook than rolled oats and have a chewier texture. This is definitely the version you’ll want to use for today’s recipe.
Scottish oats – whole oat groats that are stone ground into bits of varying sizes. Oatmeal made with Scottish oats tends to be creamier, compared to steel-cut oats.
Old-fashioned or rolled oats – oat groats that are steamed, pressed flat, and rolled into flakes. This shortens the cooking time.
Quick-cooking oats – rolled oats that are cut into smaller pieces and rolled thinner. They cook faster than old-fashioned oats.
Instant oats – made like quick oats but roasted at higher temperatures and rolled very thin. Preparation couldn’t be easier, as instant oats are just mixed with hot water. However, instant oatmeal is often packaged with added sugar and salt.
To your health,
Darlene
STEEL-CUT OATS with MAPLE-GLAZED BLUEBERRIES
Yield: 4 servings
Serving Size: 2/3 cup oatmeal with 1/4 cup blueberries
Prep: 10 minutes
Ready: 40 minutes
INGREDIENTS
1 tablespoon spreadable butter and oil blend (such as Challenge Spreadable Butter)
1 cup steel-cut oats
3 cups boiling water
3 tablespoons brown sugar
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
1/4 teaspoon kosher salt
1/2 cup 1% milk
1 cup fresh blueberries
2 tablespoons maple syrup
DIRECTIONS
In a saucepan, melt spreadable butter and oil blend over medium-low heat. Add oats and stir 2 to 3 minutes to toast. Add boiling water to the saucepan, reduce heat to low and allow oats to gently simmer for 25 minutes, without stirring.
Remove from heat and add brown sugar, cinnamon, vanilla, salt, and milk. Stir to combine.
In a small bowl, toss blueberries with maple syrup. To serve, spoon oatmeal into a bowl and top with glazed blueberries.
Nutrition Information per Serving
276 Calories, 5 g Total fat, 2 g Saturated fat, 0 g Trans fat, 5 mg Cholesterol, 156 mg Sodium, 51 g Total carbohydrate, 5 g Dietary fiber, 23 g Total sugars, 16 g Added sugars, 6 g Protein, 0 mcg (0%) Vitamin D, 69 mg (6%) Calcium, 2 mg (10%) Iron, 85 mg (2%) Potassium
Recipe adapted from Alton Brown and tested by Darlene Zimmerman, MS, RD
© 2022 RECIPES MADE HEALTHY BY DARLENE ZIMMERMAN, MS, RD LLC
