How are you supposed to fit in a healthy breakfast during your morning rush? Well, if you've never had steel-cut oats, you're in for a treat. Chewier than rolled oats (which are often labeled "old-fashioned") and with a great nutty flavor, their only drawback is that they take longer to cook than to eat. However, the quick-cooking type makes them possible on any busy morning; and as my friend and colleague Dr. John La Puma says in his book ChefMD's Big Book of Culinary Medicine, there is no true nutritional difference between the regular and quick-cooking types. Combined with fresh apples, organic maple syrup, and toasted pecans, this recipe is a perfect start for an autumn morning!
Steel-Cut Oats with Apples and Pecans
Ingredients
- 1 cup almond milk
- 1 cup quick-cooking steel-cut oats
- 2 organic apples, cored and chopped into 1/2-inch pieces
- 1/2 teaspoon ground cinnamon
- 4 1/2 teaspoons organic maple syrup, honey, or agave nectar
- 1/3 cup chopped and toasted pecans or walnuts
Preparation
In a medium saucepan, combine the almond milk, 1 cup water, and the oats. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer until most of the liquid is absorbed, about 10 to 12 minutes. Turn off the heat and let stand, covered, for 5 minutes.
While the oatmeal is cooking, in a small saucepan, place the apples, cinnamon, 1/2 teaspoon of the maple syrup, and 1 tablespoon of water. Cook over medium heat until the apples are softened and the liquid has reduced to a syrupy consistency, about 3 to 5 minutes. Stir in the pecans and cover to keep warm.
Stir the apples and nuts into the cooked and rested oatmeal. Divide among four bowls. Drizzle 1 teaspoon maple syrup over each dish and serve.
Makes 4 servings
Cook Time: 20 mins
Total Time: 20 mins
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 299
Total Fat: 13 g
Saturated Fat: 5 g
Sodium: 39.7 mg
Total Carbohydrate: 44 g
Protein: 6 g
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