steel-cut oat

Steel-Cut Oat

Steel-cut oats, also known as Irish or coarse oats, are a hearty and nutritious whole grain made from oat groats that have been chopped into smaller pieces rather than rolled. These oats have a chewy texture and a slightly nutty flavor. Their appearance is distinct, resembling chopped grains rather than the flatter, more processed look of rolled oats. Because they are minimally processed, steel-cut oats retain more of their natural fiber and nutrients, making them a popular choice for a healthy breakfast or a wholesome addition to various recipes. If you are searching for a nutritious whole grain, steel-cut oats are a great option for breakfast, baking or savory dishes.

Common Uses

  • Prepare a warm and satisfying breakfast porridge by simmering steel-cut oats in water or milk until creamy and tender, a comforting choice on chilly mornings.
  • Add cooked and cooled steel-cut oats to bread and muffin recipes to enhance the texture and nutritional value, creating a heartier baked good.
  • Incorporate steel-cut oats into savory dishes like risotto or grain bowls, where their chewy texture and nutty flavor provide a delightful contrast to other ingredients.
  • Use steel-cut oats as a base for a healthy and customizable breakfast bowl, topping them with fruits, nuts, seeds, and a drizzle of honey or maple syrup for added sweetness.
  • Create a crispy topping for fruit crisps or crumbles by mixing steel-cut oats with flour, butter, and spices, offering a textural element and a subtle oat flavor.
  • Employ cooked steel-cut oats as a binding agent in veggie burgers or meatloaf, lending moisture and a wholesome quality to the dish.

Nutrition (per serving)

Calories

389.0kcal (19.45%)

Protein

16.9g (33.8%)

Carbs

66.3g (24.11%)

Sugars

0.9g (1.8%)

Healthy Fat

4.7g

Unhealthy Fat

1.3g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in fiber, promoting digestive health and regularity
  • May help lower cholesterol levels, supporting heart health
  • Provides sustained energy due to its slow-release carbohydrates, aiding in blood sugar control
  • Contains essential minerals like iron and magnesium, contributing to overall well-being
  • High in antioxidants, helping protect cells from damage
  • Can aid in weight management by promoting satiety and reducing cravings

Storage Tips

To maintain the freshness of steel-cut oats, store them in an airtight container in a cool, dry place away from direct sunlight. A pantry or cupboard is ideal. Properly stored, steel-cut oats can last for up to 1-2 years. Avoid storing them near strong-smelling foods, as they can absorb odors.

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