Oats are good for you. But, did you know that not all oats are the same? There are basically two types - steel cut oats and rolled oats. The latter being the more common instant cooking ones. Although, if you look at the nutritious profile, there is very little difference. The key is in the glycemic index. What does that mean? It is a number that basically measures blood sugar spikes after eating. Higher the GI, higher the spike. Which isn't great, unless you are a high performance athlete.
Rolled oats have a higher GI, based on what I have read, here and here. Steel-cut oats have a lower GI profile, lower in calories with zero sugar. The thing is that commonly found oats in the supermarket come from cereal companies that make super sweet instant oatmeals that are so tasty but so bad for you. Adding the extra sugar is just crazy. It's like eating a healthy salad with a generous serving of vanilla ice cream.
Steel cut oats are rarely found in pre-packaged foods. Because they take longer to cook and also it is not as popular. As much as possible, even with rolled oats, look for the ones that are not bastardized by another food company. Raw, bulk bought ones from the raw nuts section is the best.
Since venturing into steel-cut oats, it has changed my life! Why? Firstly they are cheaper than rolled oats. As of writing this, it is $1.99 per lb at Whole Foods. Rolled oats are $2.49 or more. Secondly, the texture is amazing - pillowy chewy barley-like pearls. So versatile, I can make so many dishes with it.
PS: Even made congee with it!
That longer cooking problem? Yes, first time I made it as my morning cereal, took me more than 40 mins (not 35 minutes as described in my instagram caption). A friend gave me a tip to soak them in water overnight in the fridge so that it will cook way faster in the morning. And yes, it works.
PEANUT BUTTER STEEL CUT OATS
- ½ cup steel cut oats
- 1½ cups water
- 1 pinch of salt
- ¼ cup butter milk
- 1 - 2 tbsp peanut butter
- Optional: poppy seeds, chia seeds, coconut shavings, fruit as desired
- Soak 1/2 cup steel cut oats in 1 cup water overnight or for 2 hrs minimum.
- Drain water from soaked oats.
- Bring ½ cup of fresh, preferably filtered water to boil and add soaked oats. Add a pinch of salt.
- Turn down to medium heat and let simmer for 10 minutes. Oats should thicken towards a semi dry state.
- Add buttermilk and let simmer for additional 5 mins.
- Serve with a dollop of peanut butter and any desired fruit and topping. Try not to use any sugar if possible. Use fruits as the alternative.
Serves 1 or more.
So many possibilities with Steel Cut Oats!
Asian Australian food adventures in and out of the kitchen. Around the world. Like an oyster searching for it's pearl.