Start your day with a bowl of steel-cut oats and set yourself up for dietary success. A 2013 issue of the "Journal of the American College of Nutrition" published a study showing that a breakfast of oatmeal, when compared to ready-to-eat breakfast cereal, was superior in squelching appetite and in keeping eaters satisfied. The steel-cut variety are less-processed than rolled versions, which means they maintain a chewy texture and nutty taste, but can take 20 minutes or more to cook on the stovetop. If you want to avoid the mess and save a little time, blast your oats in the microwave.
Measure out the steel cut oats and place into the bowl. Use a bowl with adequate capacity; generally allow 1 quart capacity for every quarter-cup of oats. Smaller bowls will not leave enough room for the oats to cook and they may boil over.
Add 1 cup of water for every 1/4 cup of oats. Add a pinch of salt and cinnamon, if desired, for every serving. Stir.
Cover with a paper towel or paper plate. Microwave on high for 2.5 minutes for each quarter-cup of oats.
Uncover and stir. Set to microwave on high for another 2.5 minutes for each quarter-cup of oats. Add milk and desired toppings before serving.
- Journal of the American College of Nutrition: Acute Effect of Oatmeal on Subjective Measures of Appetite and Satiety Compared to a Ready-to-Eat Breakfast Cereal: A Randomized Crossover Trial
- Cochrane Database of Systematic Reviews: Wholegrain Cereals for Coronary Heart Disease
- Eating Well: Healthy Oats Recipes and Cooking Tips
- CoachLevi.com: How to Cook Steel Cut Oats