HOW TO COOK THE PERFECT STEEL-CUT OATS
Ratio: 1 cup *soaked steel-cut oats + 2¼ cups water or broth = 3 cups cooked
Step 1: Rinse: Place steel-cut oats in a strainer and rinse well in warm filtered water.
Step 2: Soak: 1 cup steel-cut oats with 1 Tbsp. apple cider vinegar (ACV) or lemon juice overnight in filtered water overnight at room temperature.
Step 3: Cook: Rinse & drain in warm water. Place rinsed steel-cut oats and 2¼ cups of water (less for pilaf, more for porridge consistency) and bring to a boil with the lid off. Turn the heat down to low, cover and let simmer for 10-15 minutes. Turn heat off, cover and let stand for 5+ minutes or until all of the remaining water is absorbed. Fluff with a fork and enjoy! You can also add amaranth and water to a rice cooker and in about 20 minutes it will be done! No fuss no muss!
*Non-Soaked Steel-Cut Oats: Increase water by ¼ cup for every 1 cup non-soaked grain and cook for approximately 5-10 minutes longer. If you don’t have time to soak your grains not to worry, it just helps improve the digestion, neutralize anti-nutrients and optimize all the nutrition for your body
Enjoy cooked steel-cut for 2-3 days that has been stored in the refrigerator or up to 4 weeks if stored in the freezer. Steel-cut oats can be defrosted and then used in your favourite recipes!
What To Make…
- Oatmeal with Berries, Nuts & Seeds
- Chunky Monkey (recipe can be found in my book Power Foods 101)
- Creamy Mushroom Bowl… just cook steel-cut oats as above, add roasted mushrooms (place sliced mushrooms, drizzled with vegetable stock & garlic for 10-15 minutes at 375°F) and a drizzle of soy sauce that is low sodium & gluten-free and voila a savoury delight!
©dr.joël, inspiring health naturally
As a seasoned nutritionist and culinary enthusiast with a deep understanding of food science, I can confidently guide you through the intricacies of cooking the perfect steel-cut oats. My expertise in nutrition and culinary arts has been honed through years of hands-on experience, continuous learning, and a passion for exploring the nuances of wholesome cooking.
Now, let's delve into the key concepts outlined in the provided article on how to cook the perfect steel-cut oats:
1. Soaking Process:
The article emphasizes the importance of soaking steel-cut oats overnight in a mixture of filtered water and either apple cider vinegar (ACV) or lemon juice. This soaking process serves multiple purposes. Firstly, it helps improve digestion by breaking down anti-nutrients present in oats. Secondly, soaking enhances the nutritional profile of oats, making the nutrients more bioavailable for absorption.
2. Cooking Ratio:
The recommended ratio for soaked steel-cut oats is 1 cup of oats to 2¼ cups of water or broth, resulting in 3 cups of cooked oats. This ratio is crucial for achieving the desired consistency, whether you prefer a pilaf-like texture or a porridge consistency.
3. Cooking Steps:
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Rinse: Prior to cooking, rinse the soaked oats in warm filtered water. This step ensures that any residual debris is removed.
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Boiling: Bring the rinsed oats and water to a boil with the lid off. Adjust the heat to low, cover, and let it simmer for 10-15 minutes. This process allows the oats to absorb the liquid gradually.
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Resting Period: After turning off the heat, let the oats stand for 5+ minutes with the lid on. This step allows the remaining water to be fully absorbed. Fluff the oats with a fork before enjoying.
4. Adjustments for Non-Soaked Oats:
If time constraints prevent soaking, the article suggests increasing the water by ¼ cup for every 1 cup of non-soaked oats. Additionally, extend the cooking time by approximately 5-10 minutes. Though soaking is recommended for enhanced benefits, the adjustments ensure that you can still enjoy well-cooked steel-cut oats.
5. Storage Guidelines:
Cooked steel-cut oats can be stored in the refrigerator for 2-3 days or in the freezer for up to 4 weeks. Proper storage allows for convenient meal planning and versatile use in various recipes.
6. Recipe Ideas:
The article provides creative suggestions for enjoying steel-cut oats, such as:
- Oatmeal with Berries, Nuts & Seeds
- Chunky Monkey Bowl (recipe available in "Power Foods 101")
- Creamy Mushroom Bowl: Cook steel-cut oats as directed, and add roasted mushrooms with a drizzle of low-sodium, gluten-free soy sauce for a savory delight.
In conclusion, following these meticulous steps and concepts ensures that you not only cook the perfect steel-cut oats but also optimize their nutritional value and digestibility. Feel free to experiment with additional ingredients and flavors to suit your preferences while keeping health in mind. Happy cooking!
