Healthy Breakfast Recipe: Steel Cut Oatmeal with Brown Sugar Walnuts!
September 09, 2011 | Written By: Healthy Schools Campaign
By Lana Buseman
Today’s recipe is contributed by Anne Moertel, HSC's communications and design specialist. She is sharing her recipe for delicious and nutritious oatmeal that will satisfy both your taste buds and your appetite and prepare you for your day ahead. This month is Better Breakfast Month and with summer coming to an end and school starting, we all need to begin our day with a healthy breakfast that will start us off on the right track.
This recipe calls for steel cut oats, wheat germ, ground flax seed, walnuts and dried fruit. Right off the bat, you are getting tons of belly filling fiber, which will keep you full until lunch time, plus tons of vitamins, minerals and healthy fats that your body needs.
Steel cut oats look more like rice than rolled oatmeal and take longer to cook because they are less processed. They also have a lower glycemic index than instant oatmeal, which will prevent your insulin levels from rising.
Wheat germ is packed with Vitamin E and folate among many other vitamins.
Ground flax seed is an excellent source of essential Omega-3 fatty acids, which are considered “essential” because they body needs them but is incapable of making them by itself. Omega-3 fatty acids are important because they may lower the risk of cardiovascular disease and maintain proper brain function.
The recipe also calls for walnuts and dried fruit. Anne suggests sautéing the walnuts in a little brown sugar and Earth Balance to bring some special sweetness to your bowl. This breakfast recipe has a great balance of nutrition, filling ingredients and flavor to jumpstart your morning and get you going for the rest of your day!
Steel Cut Oatmeal with Brown Sugar Walnuts
- 3/4 cup steel-cut oatmeal (Anne recommends Trader Joe’s Frozen Steel Cut Oatmeal, which can easily be microwaved in 2 minutes. You can also cook your own!)
- 1 tablespoon wheat germ
- 1 tablespoon ground flax seed
- Handful of dried cranberries and brown sugar walnuts
Top your steel cut oats with all of the toppings and enjoy!
Plus! Here are some other foods that can deliver the essential Omega-3 fatty acids your body needs!