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
PREP TIME: < 15 mins
SERVINGS: one (multiply all quantities to make more servings)

  • Vegan
  • Wheat-free
  • Gluten-free (use gluten-free steel cut oats)
  • Peanut-free
  • Soy-free
  • Corn-free
  • Refined sugar-free

Goodies Needed*

  • 1/4 cup Steel Cut Oats (organic)
  • 1/2 cup Blueberries (organic)
  • 1/4 cup Almonds (raw, organic)
  • Cinnamon (organic)
  • Optional - Maple Syrup (organic)


  • Pot (small or medium)
  • Stove

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.
  • 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.
  • Wash the blueberries and set aside.
  • Once the steel cut oats are cooked, pour into your bowl and sprinkle in some cinnamon, stirring well.
  • Place the almonds and blueberries into your bowl.
  • Drizzle with some maple syrup if desired and enjoy.

Meal Nutritional Benefits

Oats (Steel Cut):

  • offer abundant antioxidants, phytonutrients and a healthy source of complex carbohydrates
  • good source of (in descending order): manganese, phosphorus, vitamin B1, magnesium, copper, zinc, iron, folate, vitamin B5, potassium, vitamin B2, vitamin B6, vitamin B3 and calcium
  • lower cholesterol levels, reduce risk of cardiovascular disease including heart failure, stabilize blood sugar, lower risk of type 2 diabetes and enhance the immune response
  • protect against breast cancer, protect against childhood asthma and promote overall good health
  • for more information, visit the oats detailed overview from Nutrition Data or the oats overview from World’s Healthiest Foods


  • Excellent source of antioxidants
  • good source of (in descending order): vitamin C, manganese, fiber and vitamin E
  • helps prevent cancers through antioxidant action (especially colon and ovarian), enhances proper cardiovascular health, improve nighttime vision, protect against macular degeneration, help protect brain from oxidative stress, enhance proper gastrointestinal health and help with both constipation and diarrhea
  • for more information, visit the blueberries detailed overview from World’s Healthiest Foods


  • are a protein powerhouse and provide a delicate crunch with every bite
  • good source of (in descending order): manganese, vitamin E, magnesium, tryptophan, copper, vitamin B2, and phosphorus
  • lower bad cholesterol, reduce risk of heart disease, provide protection against diabetes, provide protection against cardiovascular disease, promote healthy weight, prevent gallstones and help with energy production
  • for more information, visit the almonds detailed overview from World’s Healthiest Foods


  • good source of vitamins, minerals, antioxidants and phytonutrients
  • good source of: manganese and calcium
  • contain anti-clotting action, anti-microbial activity, and helps reduce the risk of cancer, heart disease and diabetes 2
  • contain eugenol and cinnamaldehyde which have pain-relieving and sedative properties
  • for more information, visit the cinnamon detailed overview from World’s Healthiest Foods

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