Nutritious Vegan Steel-Cut Oats with Fruit and Nuts – A Hearty Breakfast Recipe

For a warm, satisfying breakfast that’s rich in fiber, protein, and essential nutrients, look no further than steel-cut oats! This plant-based recipe combines the heartiness of steel-cut oats with the sweetness of fresh fruit, the crunch of nuts, and the goodness of superfoods like chia and flax seeds. It’s an ideal way to fuel your morning, keeping you full and energized for hours.

Why Steel-Cut Oats?

Steel-cut oats are less processed than rolled oats, which gives them a chewy texture and a lower glycemic index, meaning they’re digested more slowly and provide longer-lasting energy. They’re also high in fiber and packed with essential nutrients like iron, magnesium, and B vitamins. When paired with antioxidant-rich fruits, healthy fats from nuts, and superfoods, steel-cut oats become an incredibly nourishing breakfast choice.

Ingredients

For one hearty serving of steel-cut oats, you’ll need:

• 1 cup steel-cut oats

• 2 cups water or plant-based milk (such as almond, oat, or soy milk)

• 1/4 tsp sea salt

• 1/2 tbsp cinnamon

• 1/4 tsp turmeric

• 1 cup blueberries

• 1/4 cup walnuts, chopped

• 1 tsp flax seed meal

• 1 tsp chia seeds

• Dash of black pepper

• 1 tsp maple syrup (for a touch of natural sweetness)

Directions

1. Cook the Oats: In a medium saucepan, bring 2 cups of water or plant-based milk to a boil. Add the sea salt and then stir in the steel-cut oats. Return to a boil, then reduce the heat to low and let simmer for about 15 minutes, stirring occasionally.

2. Add Spices: About halfway through the cooking time, add half of the turmeric and cinnamon to the oats. Continue to cook, stirring occasionally, until the oats are tender and most of the liquid is absorbed.

3. Serve and Top: Spoon the oats into a bowl and top with the remaining turmeric, cinnamon, chia seeds, flax seed meal, blueberries, walnuts, and a dash of black pepper. Drizzle with maple syrup for a little extra sweetness.

4. Variations: This recipe is versatile – swap the blueberries for strawberries or raspberries, and try different nuts like almonds, pecans, or sunflower seeds to suit your taste.

Customizing Your Steel-Cut Oats

Steel-cut oats are incredibly versatile, so don’t hesitate to experiment with your favorite ingredients. Here are some ways to customize your oats:

• Add more superfoods: Boost the nutritional value by adding hemp seeds, goji berries, or cacao nibs.

• Switch up the fruits and nuts: Change the flavors by using dried fruits like cranberries or fresh fruits like apple slices, and try a variety of nuts or seeds.

• Adjust the sweetness: Maple syrup, agave, or a dash of coconut sugar can all add a hint of sweetness to your oats, making it easy to cater to your preferences.

This vegan steel-cut oats recipe is a delicious way to enjoy a hearty, plant-based breakfast. With the added benefits of fruit, nuts, and superfoods, you’ll get a balanced meal packed with vitamins, minerals, and healthy fats. Try these oats for a nutritious, satisfying start to your day!