Pressure cooker steel cut oats make for a nourishing and wholesome breakfast. Steel cut oats are dairy free, nut free, plant based and vegan.
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Nutritional Benefits of Steel Cut Oats
Steel cut oats, rolled oats and quick oats all start their life out as an oat kernel. The oat kernels then have their tough outer skin removed and are treated with heat and moisture. This is now called an oat groat. Oat groats can be further processed into steel cut oats, rolled oats and quick oats. Steel cut oats are the least processed out of the three, however all varieties still contain very similar nutrient profiles and benefits.
Here are some of the nutritional benefits of oats:
- Oats contain a nutrient called glutamine, which is important for gut healing, maintaining a healthy pH balance in the gut, increasing GABA (a calming neurotransmitter) and aiding in muscle growth and recovery.
- Oats are high in fibre.
- They are a good source of fibre, complex carbohydrates and plant based protein.
- They provide a good amount of minerals like iron, magnesium, selenium, manganese, zinc and copper as well as B vitamins.
- Oats have been shown to reduce cholesterol and promote healthy blood sugar levels.
Eating a meal like steel cut oats, is not only highly nutritious, but it helps to provide long lasting, sustained energy.
Are Oats Gluten Free?
While oats are technically a gluten free grain, they are often processed in the same facilities as other gluten containing grains. Therefore, oats are often contaminated with gluten. It is possible to buy wheat free or gluten free oats - the best place to look would be your local health food store.
It is important to note that, while oats are technically gluten free, there are still proteins in oats that resemble gluten and can cause an inflammatory response in those with Coeliacs Disease. Because of this reason, I would strongly recommend you talk to your health care provider if you do have Coeliacs Disease before consuming oats.
How to Make Pressure Cooker Steel Cut Oats
While steel cut oats have a lovely nutty and chewy texture, they can take much longer than rolled oats to cook on the stove top. They also need a lot more attention. When you make steel cut oats in the pressure cooker, you essentially get to set and forget. Put them in, turn on the pressure cooker and walk away until they're done. Seriously, so easy!
Here's how to make steel cut oats in an instant pot or other pressure cooker:
- Add 1 cup steel cut oats, 2 ½ cups water & 2 teaspoons vanilla extract (optional) to the pressure cooker.
- Place the lid on in the locked position.
- Turn on the pressure cooker/instant pot and set to cook on a high temp for 11 minutes. The pressure cooker will take around 6 minutes to come up to pressure before it begins cooking.
- Once the pressure cooker has cooked the oats for 11 minutes, allow a natural release of pressure for 10 minutes before turning the valve to open to release remaining pressure.
- Carefully remove the lid and give the oats a good stir.
- Serve straight away with you favourite toppings or refrigerate in portions for quick breakfasts during the week.
How to Serve Steel Cut Oats
Make your steel cut oats even more nutritious by adding whole food toppings. These toppings not only taste delicious but add more nutrients to the meal including:
- healthy fats
- fibre
- complex carbohydrates
- extra plant based protein
Here are some of my favourite toppings for oats:
- toasted almonds
- toasted coconut flakes
- hemp seeds
- chia seeds
- flaxseed meal
- coconut yoghurt
- seasonal berries or other seasonal fruit
- raw honey
- pure maple syrup
Looking for more whole food, plant based breakfast recipes? Try these...
Zucchini and Pea Egg Free Fritters
Vanilla Vegan and Buckwheat Pancakes
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📖 Recipe
Equipment
- Measuring Cups
- Pressure cooker
- Wooden Spoon
Ingredients
- 2 cups steel cut oats preferrably organic
- 5 cups water
- 3 teaspoon vanilla extract optional
Instructions
- Place the steel cut oats, water and vanilla into the pressure cooker.
- Fix lid to locked position and turn on.
- Select pressure cooker mode and cook on a high temperature for 11 minutes. Pressure cooker will take around 6 minutes to come up to pressure before it starts cooking.
- Once the pressure cooking is finished cooking, allow for a natural release of pressure for 10 minutes before turning valve on top of lid to vent position to release remaining steam.
- Once all steam is released, carefully remove lid and stir oats with a wooden spoon.
- Serve warm with your choice of toppings (see notes for ideas).
Notes
- hemp seeds
- chia seeds
- toasted coconut
- toasted almonds
- coconut yoghurt
- raw honey
- pure maple syrup
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