Steel cut Oatmeal - Tasty and Fiber rich

Heart disease (including stroke) is the #1 killer of Americans. Since 1963, February has been proclaimed as American Heart Month to heighen awareness of heart disease. The American Heart Association (AHA) works to educate and empower individuals to undeerstand the risk factors for heart disease and to take measures to reduce these risks.

Eating a nutritious diet is key to maintaining a healthy heart.  Borrowing traditions from The Mediterranean Diet is one way to love your heart. Mediterranean -style foods include fiber-rich foods like fruits, vegetables, nuts, seeds, and legumes. The AHA recommends that adults consuming 2,000 calories a day aim for at least three 1-ounce servings of fiber-rich whole grains every day. One of my favorite ways to increase my fiber intake is by eating steel cut oatmeal. Most of us probably grew up on instant oatmeal or quick-cooking oatmeal, but steel-cut is a nutritional step above these varieties. I had not heard of steel-cut oatmeal until I heard Oprah mention it on one of her healthy living episodes with Bob Greene.


At first the chewy texture and lack of sweetness took some getting used to. Adding a drizzle of agave syrup, honey or fruit (dried or fresh) makes the flavor of the oatmeal really pop. Steel cut requires cooking on the stove top and usually takes about 20-25 minutes to cook. Most recipes call for water, but I prefer a creamy consistency, so I substitute half the water for 1% milk or soy milk. As you know, milk scorches very easily, so using milk will require lower cooking temperatures. The richness in flavor and nutritional quality of steel cut is worth the extra effort.

Eating a warm bowl of steel-cut oatmeal for breakfast is a great way to start your day and be kind to your heart. The blog, Pinch My Salt, offers a great description of how to prepare and freeze batches of steel cut oatmeal for later use so you won’t have to go through the ritual of making oatmeal every morning. Steel cut oats can be purchased from most local grocery stores and are usually found on the breakfast aisle near the instant oatmeal. For more economical shopping, buy steel cut oatmeal in bulk from Whole Foods Market or EarthFare or any other grocer that sells it in bulk. Bulk pricing is usually around $1.19 per pound.