A New View of Healthy Eating: Quick Steel Cut Oats with Spice Aromatherapy

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By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

Nine years ago when I was studying at the Institute for Integrative Nutrition I learned how to cook whole grains for myself and to share with my clients. What I found was that it is so easy, tasty, and healthy. Lately, I’ve been drinking a lot of smoothies for breakfast, so I decided to add a little variety to my breakfast with steel cut oats.

Simple Ingredients: Organic steel cut oats, sunflower seeds, a local Arizona organic apple, goji berries, and vanilla.

Spices: Enjoy the aromatherapy and taste of fresh-ground spices (cinnamon and nutmeg). Use a microplane grater to  mindfully grind the spices.

Prep: After thoroughly rinsing the steel cut oats with water, place all ingredients into a pot. Add twice as much water as whole grain.

Cook: Cover the pot, bring to a boil, then simmer with pot covered for about 15-20 minutes.



Excerpt from A New View of Healthy Eating

Steel-Cut Oats: Ireland

Steel-cut oats are sometimes called Irish or Scottish oats and grow in the cold, wet climates of northern Europe and North America. Oats are unique among popular grains, as the bran and germ are rarely removed in processing.

Why Oats

  • The fiber, beta-glucan, in oats helps lower cholesterol, which reduces the risk of heart disease and stroke, and enhances the body’s immune system.
  • Avenanthramide, a polyphenol antioxidant in oats, may have anti-inflammatory, heart-healthy, and anti-itch properties.
  • Fiber helps us feel fuller longer, which controls weight.
  • They have the highest protein content of popular cereals.

Eat Oats

  • Available as steel-cut oats or oat groats (hulled grains).
  • Do not eat instant quick-cooking oats. They are low in fiber because most of the bran is removed. In addition, sugars and preservatives are usually added to the package.
  • The mild, smooth, sweet flavor makes oats a perfect breakfast grain to enjoy with nuts, seeds, and fruit.
  • Oats are naturally gluten-free, but may be contaminated with gluten during growing and processing. Look for oats certified gluten-free if you are sensitive to gluten.


Share your whole grain breakfast meals with us on our Facebook page: www.facebook.com/NewViewHealthyEating

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