Overcome Your Gut + Digestive Issues With Ancestral Nutrition
Creamy Steal Cut Oats with Caramelized Plums
Today I am sharing a recipe for steal cut oats with you. For those of you who don’t know, steal cut oats are a less processed form of oats. They are made by cutting the oat groat into two or three pieces as opposed to rolling it out like in rolled oats. I really like this form of oats because it makes a chewier oatmeal that I enjoy very much!
I have been making steal cut oats for about four years now and have experimented with many different methods of cooking them. After a lot of trial and error, I have found that bringing them to a boil the night before and letting them soak overnight provides me with the softer texture that I desire.
This oatmeal is very soothing and easy to digest. I added chia and flaxseeds for more fiber, healthy fats, and protein. The topping of caramelized plums also gives you more fiber and it tastes like pie! This oatmeal is creamy, delicious, a little tart, and makes my body feel great! I hope you enjoy it as much as I do!
With love from my kitchen to yours,
Kayley
(Oats after 30 minutes of cooking)
(Oats with the remaining ingredients added)
(The finished product; Delicious Steal Cut Oatmeal!)
Creamy Steal Cut Oats with Caramelized Plums
AuthorKayley O'BrienYou start this recipe the night before you want the oats.
The night before you want your oatmeal, bring 1 1/2 cups of water to boil in a small pot. If you are multiplying the recipe to make enough for more than one person you don't have to worry so much about the pot size, but if you are making one serving make sure you have a small enough pot so that the oats don't just burn and stick to the bottom. Anyways, once the water starts boiling add the oats and salt. Let boil for 1 1/2 minutes, while stirring and lifting the pot occasionally to prevent it from boiling over. Then remove from heat, cover with a lid, and let sit overnight.
In the morning, remove the lid, add 1 cup of water, and bring to a boil. Reduce heat to medium, add butter or coconut oil and cook uncovered for 30 minutes, stirring occasionally.
Meanwhile, caramelize the plums. Heat butter or coconut oil in a small pan over medium heat. Once hot, add plums. Stir occasionally and after about 2 minutes add the sugar. Cook for another minute or so till the plums are caramelized and ever so slightly chard.
After the oats are done cooking, add the remaining ingredients. Stir well and cook a bit longer to warm up the oatmeal. Then transfer the oatmeal to a bowl, top with caramelized plums, chop up the almonds and sprinkle them on top, and enjoy!
Ingredients
Nutrition:
| Ingredient | Calories | Fat | Carbs | Protein |
| 1/4 cup dry steal cut oats | 170 | 2.5g | 31g | 5g |
| 1/2 tsp butter | 16.7 | 1.8g | 0g | 0g |
| 1/2 tsp chia seeds | 26 | 1.5g | 1.8g | 1g |
| 1/2 tsp flax seeds | 9.2 | 0.7g | 0.5g | 0.3g |
| 1 tsp maple syrup | 17.3 | 0g | 4.5g | 0g |
| 1/4 cup whole milk | 37.3 | 2g | 3g | 1.5g |
| 1 plum (65g) | 30 | 0.2g | 7.5g | 0.5g |
| 1/4 tsp sugar | 4 | 0g | 1.1g | 0g |
| 1 tbsp almond (7.5g) | 45 | 3.8g | 1.5g | 1.5g |
| Total (Serves 1) | 355.5 | 12.5g | 50.9g | 9.8g |
Notes:
- Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
- Why to grind flaxseeds fresh: Flaxseed meal is much easier to digest and absorb than whole flaxseeds. Whole flaxseeds often pass through your GI track without being absorbed and come out in your feces. Therefore you absorb far more nutrients from flaxseed meal. Once you grind up flaxseeds they oxidize very quickly. Oxidation creates free radicals (unstable chemical structures) which cause damage in the body and raise ones risk for cardio vascular disease, heart attacks, strokes, high blood pressure, and other health problems. By grinding flaxseeds fresh you avoid oxidation and are able to absorb more nutrients.
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 17 December 2020.
2. Calorie King. https://www.calorieking.com/ Accessed 17 December 2020.
3. Eat This Much. https://www.eatthismuch.com/ Accessed 17 December 2020.
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
