Steel-Cut Granola & Overnight Oats

Not eating oatmeal? Well, you oat to be! That was incredibly lame, but I am such a sucker for puns! I won’t make you endure anymore, so please continue reading if I haven’t completely lost you already.

This week, I had the pleasure of writing for Catholic Women Run. The piece I wrote can be found here, but a synopsis of it includes focusing our food and fitness lifestyle around our faith. If you aren’t familiar with them, go check out their page, or even take a browse over at their Instagram! I love pages that encourage healthy lifestyles. It really is nice to see faith-minded women supporting each other in their health and fitness goals.

I wanted to feature an ingredient that can be used in several different ways. I have a thing for breakfast food, and something I am really loving lately is the many ways to eat oats! I eat both steel-cut and rolled oats, but today’s recipe focuses on steel-cut.

There is little to no difference in the nutrition between steel-cut and rolled oats, but rather the difference lies in their shape, mouth-feel, and how they are digested. They both contain biotin, manganese, and plenty of fiber! Rolled oats start as whole grain oats (groats) that are hulled, steamed, and rolled flat in order to be cooked faster (Old Fashioned oats, Quick Cook oats, Instant oats, etc). Steel-cut also start out as groats that are hulled, but instead of being steamed and rolled, they are simply sliced into 2-3 pieces by a steel blade, which gives them their pin-like appearance. Due to the lack of steaming and pressing, they are slower to digest and are given a lower glycemic index. This is better for staying fuller for longer periods of time, and preventing a sharp spike in blood sugar.

Rolled oats on the left. Steel-cut on the right.

I hope you enjoy these recipes! We eat them a lot and use oats in several of our breakfast foods. Both recipes are family friendly as well. My kids really enjoy the crunchy granola and chewy overnight oats!

Steel-Cut Granola

You will need:EditJar1

  • 3 cups of raw steel-cut oats
  • 2 cups of chopped nuts (I used almonds)
  • 1/2 cup unsweetened applesauce
  • 1/2 cup of honey
  • 1/4 cup of coconut oil, (any light tasting oil is fine here- but try to keep it healthy)
  • 3 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/2 tsp salt

Preheat your oven to 300*F. Line a sheet pan with parchment paper or a silicone liner.

Combine oats, chopped nuts, cinnamon, and salt into one bowl. In a microwavable bowl, combine the applesauce, coconut oil, honey, and vanilla. Microwave it for 30 seconds on high until everything is melted together. You can also do this on low in a sauce pan. Pour wet ingredients into dry ingredients and stir until everything is coated. DSC_0741DSC_0743DSC_0745DSC_0747DSC_0751DSC_0753

Spread mixture out onto a parchment lined sheet pan. If there are gaps that expose parchment paper, don’t stress. Everything will cook just the same if it is not perfectly spread out.

  • Bake at 300*F for 20 minutes.
  • Take out and flip with a spatula.
  • Bake again for 20 minutes.
  • Take out and flip with a spatula.
  • Bake again for 20 minutes.
  • Take out and give it a good flattening with a spatula or spoon. Walk away from it and don’t touch it for at least an hour.

DSC_0756DSC_0762DSC_0764DSC_0765

At the end of an hour, you can scoop the granola into a storage container or gallon freezer bag. If you like, you can also add in 1 cup of dried fruit and 1/2 cup of pumpkin or sunflower seeds. Your prerogative! I keep mine plain at this point because I like to mix it into parfaits layered with plain Greek yogurt, honey, and fresh fruit. I also like to eat it in a bowl with milk, or just snack on it straight from the bag.

EditJar2

It is delightfully crunchy, slightly sweet, and nutritionally dense! If this is your first time experimenting with steel-cut oats, it doesn’t end here. You probably have quite a bit left in the bag or container you bought. I eat overnight oats several days a week for breakfast. Steel-cut oats give a much nicer texture than rolled oats in my opinion. They are satisfyingly chewy and are a breeze to make! Here’s what you do:

Overnight Steel-Cut Oats

In a cup or bowl, add in 1/2 cup of raw steel-cut oats. Add in 1 1/2 cups of milk (whole, skim, almond, soy, coconut, etc). Add in 1/2 tsp cinnamon and 1-2 tsp honey. Give it a good stir. Cover and put in the fridge at bed time. It needs to sit for 8-10 hours. In the morning, give it a stir and eat it with a spoon (like cereal). There should be liquid still hanging around. If not, give it a little splash before eating. A side note- skim milk will absorb a lot more than a fattier milk. Add in 1/4 cup more if you are going to use skim.

DSC_0842

I hope you love these recipes! Let me know if you try them. I love feedback.

Lots of love and many blessings,

Chelsea

This is the day the LORD has made;
let us be glad and rejoice in it.

Psalms 118:24

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s