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by Judy Palken MNS, RD, LDN Steel cut oats are a great way to start the day, as a nice steaming bowl of porridge on a cold morning. But did you know that you can also use them in savory dishes, for a satisfying lunch or dinner? We tend to associate oats with breakfast, but they are actually a grain, like rice or quinoa, and work wonderfully well in a variety of dishes. Nutritionally speaking… oats are great partly because of their particular type of fiber -- water-soluble fiber-- which leads to a nice feeling of fullness, can help with the regulation of blood sugar and lowers the harmful LDL-cholesterol, and so reduces the risk of heart disease and diabetes. In addition to all of these great benefits, when oat fiber reaches the large intestine, it is metabolized by the good bacteria that live there, who then decrease inflammation and promote good gastrointestinal health. All in all, oats are one of nature’s most perfect foods. Steel cut oats are particularly great because they are only very minimally processed. To get steel cut oats, the oat kernel (called a groat) is cut into two or three pieces with a sharp blade. They are not steamed and rolled, like old fashioned (regular) oats. They take longer to digest and absorb than regular (old fashioned), quick, or instant oats. That is a good thing - the longer they hang around in our intestines, the more good they can do, so be consistent in providing your body with this needed fuel. Note: You may have seen quick cooking steel cut oats - they are simply cut smaller, so they cook faster. Like rolled oats, these are still good, but may have a lesser effect than the longer cooking steel cut oats. Keep them all on hand, if you like. Now for the recipes: Try these delicious combinations of flavors! Click the recipe title to print the recipe. Cuban-Style Black Beans & Plantains over OatmealServes 4 Ingredients:
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Adapted from: http://www.quakeroats.com/cooking-and-recipe/cuban-style-black-beans-plantains-over-oatmeal.aspx Steel-Cut Oatmeal for BreakfastServes 2 Ingredients:
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adapted from: http://allrecipes.com/recipe/221236/steel-cut-oatmeal/ Here is another, from right here on our website: Braised Chard with Chicken and Steel-Cut Oats4 servings Ingredients:
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Sign up for our newsletter for IBD recipes & diet tipsHow do you cook Bob's Quick steel cut oats?Stove-top Instructions
Bring 2 cups water and 1/4 teaspoon salt to a boil. Add 1 cup cereal and turn heat to medium-low. Cover and cook for 5–7 minutes (depending on how thick and chewy you like your cereal), stirring occasionally. Remove from heat and let stand, covered, for two minutes.
What is the ratio to water to oats in steel cut oats?The ratio for cooking our Steel Cut Oats is 1 part oats to 3 parts water and a pinch of salt, so if you would like to cook one serving, the ratio of oats to water would be _ cup of oats to _ cup of water.
What is the ratio of quick oats to water?If you are using quick-cooking or rolled oats, the ratio is 1 cup of liquid per 1/2 cup of oats.
What's the difference between steel cut oats and Quick Cooking Steel Cut Oats?The main differences between steel cut and quick-cook oats is texture. Steel cut oats absorb more liquid than their pre-processed counterparts, but they also maintain their shape. Each oat is still visible after cooking. Quick-cook oats tend to bind together, resulting in a creamy, porridge-like consistency.
Can I cook Bob's Red Mill steel cut oats in the microwave?MICROWAVE INSTRUCTIONS: In a large bowl, combine ¼ cup Quick Cooking Steel Cut Oats, ½ cup water and a pinch of salt. Cover and microwave on high for 5 minutes. Let stand for 2 minutes. Stir well before eating.
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