Characteristics

This is a delicious and more nutritious spin on a traditional bowl of oatmeal. Aside from being cut, steel cut oats are not processed in any way, such as rolled oats or quicker cooking oats. This ensures they have the maximum of their nutrient density intact. This meal offers a great start to the day by providing healthy complex carbohydrates, proteins and healthy fats. It is high in fiber, naturally low sodium and rich in micronutrients.

TYPE: Breakfast, Meal
PREP TIME: < 15 mins
SERVINGS: not set, make according to your portion needs

  • 100% Plant-based / Vegan
  • Wheat-free
  • Gluten-free (use gluten-free steel cut oats)
  • Peanut-free
  • Soy-free
  • Corn-free
  • Oil-free
  • Refined Sugar-free

Goodies Needed*

TOOLS:

Preparation Steps

  1. Cook the steel cut oats according to package instructions or your personal preferences. Typically 1/4 cup of steel cut oats is cooked in 1 cup of water. Once water reaches a boil, simmer for 15 minutes with the lid on the pot. Stir a few times during cooking.
  2. To decrease the cooking time, increase the nutrition benefits or make this a raw meal, soak the steel cut oats overnight and follow the instructions in this video recipe. 3 Wash the blueberries and set aside.
  3. Once the steel cut oats are cooked, pour into your bowl and sprinkle in some cinnamon, stirring well.
  4. Place the almonds and blueberries into your bowl.
  5. Drizzle with some maple syrup, if desired, and enjoy.

Meal Nutritional Benefits

Oats

  • provide healthy carbohydrates, fiber, and protein, and are naturally low in fat
  • provide phytonutrients and antioxidants
  • provide vitamins, specifically most B vitamins
  • provide minerals, especially manganese, molybdenum, selenium, phosphorus, chromium, magnesium, zinc, iron, and copper
  • support optimal health, weight, healing, and prevention
  • support cardiovascular and digestive health
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, refer to the oats overview on World’s Healthiest Foods
  • Health Tips: Avoid processed oat-containing foods, like sugary granola bars. Choose organic oats, as conventional oats are at high-risk of glyphosate contamination. Choose organic stone-ground oat flours for highest safety and nutrient integrity.

Blueberries

  • provide healthy carbohydrates and fiber
  • provide some protein and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin A, C, E, K, and most B vitamins
  • provide minerals, including potassium, phosphorus, magnesium, calcium, manganese, and iron
  • support optimal health, weight, healing, and prevention
  • support optimal digestion, immune health, and brain health
  • support healthy blood pressure, cholesterol, and blood sugar
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Almonds / Almond Butter

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, E, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, selenium, and manganese
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases
  • Tips: Choose organic and raw almonds and almond butter, as conventional almonds and roasted almonds have pesticide, toxin, and other health concerns.

Cinnamon

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial properties
  • provides vitamins, including vitamin A, K, and some B vitamins
  • provides minerals, especially calcium, potassium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports optimal digestion and immune protection
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Maple Syrup

  • provides mostly simple carbohydrates (sugars) and about 20% fewer calories than honey
  • provides antioxidants and phytonutrients
  • provides trace amounts of B vitamins
  • provides minerals, especially manganese, zinc, calcium, iron, potassium, copper, and magnesium
  • serves as a good, natural sweetener option, which provides some nutrition and health benefits

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