Oats with berries delivers high doses of prebiotics, antioxidants, and fiber.
Oats are high in a type of fiber called beta-glucans. Beta-glucans are an important prebiotic for the gut bacteria Bifidobacterium, which may help reduce diabetes-related inflammation and obesity.
Prebiotics help the healthy gut bacteria to flourish, which can help reduce inflammation.
Berries are high in antioxidants, and blueberries are especially high in anti-inflammatory polyphenols called anthocyanins.
Dietary tip: Traditional rolled and steel cut oats are higher in fiber than quick oats.
Oat Porridge with Berries
INGREDIENTS
For the oats:
- 1 cup steel cut oats (look for certified gluten-free if you have a gluten intollerance)
- 3 cups water
- pinch of salt
For topping (these are all optional, and to-taste):
- fresh or frozen fruit / berries (I used blueberries and raspberries, but any fruit will work)
- a handful of sliced almonds, pepitas, hemp seeds, or other nut/seed (you could even use a little of your favorite granola -- I'm a fan of this Honey & Hazelnut Granola)
- unsweetened kefir, homemade or store-bought
- drizzle of maple syrup, sprinkling of coconut sugar, a few drops of stevia, or any other sweetener you like, to taste
INSTRUCTIONS:
- Add the oats to a small saucepan and place over medium-high heat. Allow to toast, stirring or shaking the pan frequently, for 2-3 minutes.
- Add the water and bring to a boil. Reduce the heat to a simmer, and let cook for about 25 minutes, or until the oats are tender enough for your liking. (The oats will thicken up as they cool -- if you prefer them a bit more porridgy, add a splash more water, or some milk or dairy-free alternative.)
- Serve with berries, nuts/seeds (or a handful of granola), a splash of kefir, and any sweetener you like, to taste. Dig in!
NOTES:
This makes enough oats for about four servings, but I actually like to double this and have cooked oats in the fridge for easy weekday breakfasts for the husband and myself. Leftover oats can be warmed in the microwave (if they've gotten a bit thick, add a splash of water, milk, or dairy-free substitute) and you're good to go!
P.S., my friend Aysegul just shared a post on her blog about making steel cut oats in a slow cooker. She has a genius technique that allows you to get the oats cooking before bed, and then wake up to warm, perfectly creamy porridge in the morning. If that sounds more appealing than cooking it on the stove, you can find her blog post and directions here: Slow Cooker Steel Cut Oats | Foolrpoof Living.
