Wednesday, March 5, 2014

Mid-Week Check In and Overnight Steel Cut Oats

Hi Challengers!  

Wednesday is here which means you are well into the first week of the Challenge.  That is something to cheer about.  

Now might be a good time to assess how your weekly goals are going.  Getting in your strength training? Cardio?  Plenty of fruits and veggies?  If not, do not fear!  Today is the perfect day to recommit, get in the gym, and start prepping some healthy food.  Do not let the past hold you back.

I wanted to share with you my recent go-to breakfast. 

Overnight Steel Cut Oats

..benefits: the least processed of oats, steel cut oats contain 5 g of dietary fiber per 1/4 cup dry with 1.6 g of soluble fiber and 3.4 g of insoluble fiber, 7 g of protein, and 10% of your daily iron needs.  They offer pretty similar nutrition benefits as regular rolled oats but have a bit chewier texture and a slightly lower glycemic index.

...downfalls: take forever to cook.  seriously.  simmer for 10-20 minutes.  Ain't nobody got time for that.

...Solution: either cook in the crockpot - make a big batch to heat each morning during the week OR be picky like me and want freshly cooked oats every morning using the overnight cooking method.   

Ingredients for One (can be double/tripled/etc for more)

  • 1/4 cup dry steel cut oats (I use Gluten-Free Bob's Red Mill Steel Cut Oats)
  • 1 cup water
  • salt to taste (optional)
  • Toppings of choice


  1. At night while making your bedtime snack, combine oats, water, and salt in pot and heat over medium-high heat until the water boils.
  2. Let it boil about a minute (or like five if you accidentally forget about it like me).  Then simply turn the stove off, cover the pot, and get your beauty sleep.
  3. In the morning (after your workout), stir the soggy mess and reheat for a few minutes over medium heat.  At this point, I usually add a little unsweetened almond breeze for that extra creaminess.
  4. Once heated, serve it up with toppings of your liking.  
Topping Ideas: bananas (could be cooked into oats in the morning too), nuts, flax seed, chia seeds, milk/almond breeze, a little yogurt, raisins/dried fruit, cocoa powder, coconut flakes, pumpkin, a hard-boiled egg, peanut butter, cinnamon...literally I could write a book about it.

Need a visual?

 prepare the oats.

 mix. 1/4 cup oats + 1 cup water.

 wait. but not at the stove. go to hed.

 ta-da! looks...not that good. reheat + add toppings.

 ahh. finished product. delicious.

I hope you've enjoyed my obscure and vague cooking lesson.

So how are you doing so far this week?  Any areas you are struggling with?
Whats your go-to breakfast so far?

Beit Bari xo Anna

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