Description
Steel cut oats, also known as Irish or Scottish oats, are a minimally processed type of oatmeal that have become increasingly popular in recent years. Unlike rolled or instant oats, which are steamed and flattened, steel cut oats are made by cutting the whole oat groat into small, coarse pieces using a steel blade. This process gives steel cut oats their distinctive chewy texture and nutty flavour. Steel cut oats are a whole grain food that is high in fibre, protein, and a range of essential vitamins and minerals. They are also low in fat and have been shown to help regulate blood sugar levels, promote heart health, and aid in weight management. Additionally, steel cut oats are gluten-free, making them a great option for people with celiac disease or gluten intolerance. Traditionally, steel cut oats were a staple food in Scotland and Ireland, where they were used to make porridge or oatcakes. Today, they are enjoyed around the world in a variety of ways, from savoury side dishes to sweet breakfast bowls and baked goods.
The Nutritional Benefits of Steel Cut Oats
Steel cut oats are a highly nutritious whole grain food that are packed with a range of vitamins, minerals, and antioxidants. Here are some of the key nutritional benefits of steel cut oats:
- High in Fibre: Steel cut oats are an excellent source of dietary fibre, which helps to promote healthy digestion, regulate blood sugar levels, and reduce the risk of heart disease. One serving of steel cut oats contains about 5 grams of fibre, which is about 20% of the recommended daily intake.
- Rich in Protein: Steel cut oats are also a good source of plant-based protein, which is important for maintaining strong muscles and bones, supporting immune function, and promoting overall health. One serving of steel cut oats contains about 5 grams of protein.
- Low in Fat: Steel cut oats are naturally low in fat and contain no cholesterol, making them a heart-healthy choice for breakfast or any time of day.
- Packed with Vitamins and Minerals: Steel cut oats are a rich source of essential vitamins and minerals, including iron, magnesium, phosphorus, and zinc. These nutrients are important for maintaining healthy bones, supporting cognitive function, and regulating metabolism.
- Gluten-Free: Unlike some other types of oats, steel cut oats are naturally gluten-free, making them a great option for people with celiac disease or gluten intolerance.
How Steel Cut Oats are Made
Steel cut oats are made by cutting the whole oat groat into small, coarse pieces using a steel blade. This process is done without the use of heat or steam, which helps to preserve the natural nutrients and flavours of the oats. The first step in making steel cut oats is to clean and de-hull the oat groats. This is typically done using a machine called a huller, which removes the tough outer layer of the oat kernel. Once the groats are de-hulled, they are sorted and graded by size. Next, the groats are fed through a machine called a steel-cutting mill, which uses a series of steel blades to chop the groats into small, coarse pieces. The size of the cut can vary depending on the manufacturer and the desired texture, but typically ranges from 1/4 to 1/2 inch in length. After the oats are cut, they are typically sifted to remove any small particles or broken pieces. The final product is a batch of hearty, chewy steel cut oats that are ready to be cooked or used in a variety of recipes. One of the benefits of steel cut oats is that they are minimally processed and retain much of their natural nutritional value. Compared to rolled or instant oats, which are steamed and flattened, steel cut oats have a lower glycemic index and are slower to digest, which can help to keep you feeling full and satisfied for longer periods of time.
Choosing the Best Steel Cut Oats: What to Look For
When shopping for steel cut oats, there are a few key factors to consider to ensure that you get the best quality product. Here are some things to look for:
- Organic: Choosing organic steel cut oats can help to ensure that the oats are free from pesticides and other chemicals that can be used in conventional farming.
- Whole Grain: Look for steel cut oats that are labelled as "whole grain," as this indicates that the oats have not been overly processed or refined.
- Freshness: Like any whole grain, steel cut oats can go rancid over time, so it's important to check the expiration date on the package before buying. Additionally, consider buying steel cut oats from a store with high product turnover, which can help to ensure that the oats are fresh and haven't been sitting on the shelf for too long.
- Texture: Steel cut oats can vary in texture, depending on the size of the cut and the brand. Some people prefer a coarser texture, while others prefer a finer texture. Consider trying a few different brands or cuts to find the one that you like best.
- Packaging: Steel cut oats can come in a variety of packaging options, including bags, canisters, and bulk bins. Consider the amount of oats you plan to use and how long you want them to last when choosing a packaging option.
Cooking with Steel Cut Oats: Sweet and Savoury Recipes
Steel cut oats are a versatile ingredient that can be used in a wide variety of recipes, both sweet and savoury. Here are a few ideas to get you started:
- Breakfast Bowls: Steel cut oats are a popular choice for hearty breakfast bowls. Simply cook the oats according to package directions, then top with your favourite fruit, nuts, and other toppings. Try topping your oats with fresh berries, sliced bananas, chopped nuts, and a drizzle of honey for a delicious and nutritious breakfast.
- Soups and Stews: Steel cut oats can add texture and nutrition to soups and stews. Try adding a cup of cooked oats to your favourite vegetable or chicken soup recipe for a heartier and more filling meal.
- Oatmeal Cookies: Steel cut oats can add a chewy texture to oatmeal cookies. Simply substitute steel cut oats for some or all of the rolled oats in your favourite oatmeal cookie recipe.
- Granola Bars: Steel cut oats can also be used in homemade granola bars. Combine cooked oats with nuts, seeds, and dried fruit, then mix with a binding agent like honey or nut butter to make your own nutritious and delicious snack bars.
- Risotto: Steel cut oats can be used as a substitute for rice in risotto. Simply cook the oats with broth and seasonings, then stir in Parmesan cheese and other toppings for a creamy and flavourful dish.
Making Overnight Oats with Steel Cut Oats
Overnight oats are a popular make-ahead breakfast that can be customised with your favourite fruits and toppings. While most overnight oat recipes call for rolled oats, you can also make overnight oats with steel cut oats for a chewier texture and more satisfying meal. Here's how:
- Measure out 1/2 cup of steel cut oats per serving and place them in a jar or container with a lid.
- Add 1 cup of liquid per serving of oats. This can be milk, almond milk, coconut milk, or any other liquid you prefer. For a creamier texture, you can also add a spoonful of yogurt or chia seeds.
- Add your desired sweetener and flavourings. This can be anything from honey and cinnamon to vanilla extract and chopped nuts. You can also add fresh or frozen fruit, like berries, sliced bananas, or diced apples.
- Stir all the ingredients together until well combined.
- Place the jar or container in the refrigerator overnight, or for at least 8 hours.
- In the morning, give the oats a stir and add any additional toppings you like, such as more fruit, nuts, or granola.
Using Steel Cut Oats in Muesli
If you're looking for a simple and nutritious breakfast option that doesn't require cooking, muesli is a great choice. And if you prefer a chewier texture, you can use steel cut oats instead of rolled oats as the base of your muesli. To make a basic muesli with steel cut oats, start by toasting the oats if desired, in a dry skillet over medium heat until lightly browned and fragrant. This step helps enhance the nutty flavour of the oats and also makes them easier to digest. Once the oats are toasted, simply mix them with your choice of nuts, seeds, and dried fruit. You can use any combination of ingredients you like, but some popular options include chopped almonds, walnuts, or pecans, sunflower or pumpkin seeds, and raisins, cranberries, or chopped dates. To sweeten your muesli, you can add a drizzle of honey, maple syrup, or another natural sweetener of your choice. Alternatively, you can use fresh fruit, such as berries, sliced bananas, or chopped apples, to add natural sweetness and flavour. To serve your muesli, simply spoon it into a bowl and add milk or yogurt, as desired. You can also add a dollop of nut butter, a sprinkle of cinnamon or other spices, or a spoonful of chia seeds or flaxseeds for extra nutrition. Muesli with steel cut oats is a convenient and nutritious breakfast option that can be prepared in just a few minutes. It's also customisable and versatile, allowing you to experiment with different ingredients and flavours to suit your taste preferences.
Using Steel Cut Oats in Savoury Dishes
While steel cut oats are often associated with sweet breakfast dishes like oatmeal and granola, they can also be a delicious and healthy addition to savoury meals. Here are a few ideas to get you started:
- Oat Risotto: Swap out the traditional arborio rice in risotto for steel cut oats. Cook the oats in broth and white wine until they're tender and creamy, then stir in your desired mix-ins, like mushrooms, peas, or grated cheese.
- Oat Pilaf: Use steel cut oats instead of rice in a pilaf. Saute onions and garlic in oil, then add the oats and toast them until lightly browned. Add broth or water and your choice of vegetables, like diced carrots, zucchini, or bell peppers. Cook until the oats are tender and the liquid is absorbed, then fluff with a fork.
- Oat Soup: Steel cut oats can add a hearty texture to soups, like minestrone or vegetable soup. Add them in the last 20-30 minutes of cooking, along with any other grains or legumes you like. The oats will absorb some of the broth and add a satisfying chew to each spoonful.
- Oat Stuffing: For a healthier twist on classic stuffing, use steel cut oats instead of bread cubes. Saute onions, celery, and herbs in butter, then stir in the oats and enough broth to moisten. Add dried cranberries, chopped nuts, or sausage for extra flavour and texture.
