Steel Cut Oats - stove top, Instant pot or crock pot

INSTANT POT STEEL CUT OATS (FOOL-PROOF METHOD!)

COURSE: BREAKFAST

CUISINE: AMERICAN

KEYWORD: BREAKFAST, HEALTHY, INSTANT POT

 

PREP TIME: 5 MINUTES

COOK TIME: 24 MINUTES

TOTAL TIME: 29 MINUTES

 

SERVINGS: 6 SERVINGS

 

CALORIES: 205KCAL

 

AUTHOR: MEGAN GILMORE

STARCH | Gluten-free, Dairy-free, Soy-free, Egg-free, Nut-free, Vegan

Here's how to make steel cut oats in the Instant Pot electric pressure cooker for a quick and easy warm breakfast. They're naturally gluten-free and dairy-free, and are loaded with fiber and plant-based protein. 

INGREDIENTS

• 2 cups steel cut oats (certified gluten-free, if necessary)
• 5 cups water

INSTRUCTIONS

• Combine the steel cut oats and water in the bowl of a 6-quart Instant Pot and give them a stir. (If using a different size machine, please see the notes for modifications.) Secure the lid and turn the steam release valve at the top to "sealing." 
• Press the Manual or Pressure Cook button, then set the cook time to 4 minutes on high pressure. The Instant Pot will read "ON" as it comes to pressure, which can take 10 to 15 minutes. When the floating valve in the lid pops up, you'll know the pot is pressurized and the countdown will begin.
• When the cooking cycle is complete, allow the pressure to naturally release for 20 minutes. (The timer on the Instant Pot will remain on after the cooking cycle to let you know how long it's been kept warm, unless you press the OFF button. I like to keep it on for the timer function.) 
• Once the 20 minutes have passed, turn the steam release valve to "venting" to release any remaining pressure. Carefully remove the lid and stir the oats to incorporate any water that has risen to the top. They might look watery at first, but should thicken up when you stir them.
• Serve warm with maple syrup, cinnamon, and a splash of non-dairy milk, if desired. Leftover oats can be stored in individual containers in the fridge for  up to a week, for a fast breakfast on the go. 

NOTES

If you are using a 3-quart Instant Pot, make sure you follow the max-fill guidelines set out in your user manual. Oats can release starchy foam as they cook, and you don't want to clog the vent. I'd recommend cutting the recipe in half for a smaller machine, but only if that works with your user manual guidelines for safety. If using a larger 8-quart machine, I would lower the cook time to 3 minutes since a larger machine takes longer to come to pressure.

NUTRITION

Calories: 205kcal | Carbohydrates: 35g | Protein: 8g | Fat: 3g | Sodium: 10mg | Fiber: 5g | Calcium: 33mg | Iron: 2.2mg

https://detoxinista.com/instant-pot-steel-cut-oats/#wprm-recipe-container-27137

Steel Cut Oats stove recipe Serves 4 (serving size: about 1/4 cup)

(http://www.cookinglight.com/recipes/basic-steel-cut-oats-recipe )

• 1 cup steel-cut oats (such as Bob's Red Mill Steel-Cut Oats)
• 3 cups water
• 1/4 teaspoon kosher salt
• 1/2 teaspoon ground cinnamon

Step 1

Combine oats, water, salt, and cinnamon in a medium saucepan. Bring to a boil, then reduce heat to low.

Step 2

Simmer uncovered for 15 to 20 minutes until desired thickness, stirring occasionally. Remove from heat and let cool slightly.

Step 3

Divide equally between four bowls. Add desired toppings and serve.

Steel Cut Oatmeal Crock Pot Directions

Prep Time  10 mins  Cook Time  7 hrs  Total Time  7 hrs 10 mins

https://www.dinner-mom.com/steel-cut-oatmeal-crock-pot-directions/

Servings: 4 servings       Calories: 158 kcal

Ingredients

• 1 cup steel cut oats
• 4 cups water
• 1 teaspoon vanilla
• 1 teaspoon cinnamon
  
• Sweetener We used 1 dropper of a stevia sweetener

Instructions

1. Mix first 4 ingredients in a small crock pot.
2. Cook on low heat for 7-8 hours.
3. Stir and serve with toppings and sweetener of choice.

Recipe Notes Refrigerates well! To reheat, add 1 Tablespoon liquid (if desired), stir and heat on high in microwave at 30 second intervals until desired temperature is reached.

Brown Rice - Crock pot or Stove top

Crockpot Brown Rice

INGREDIENTS

• 2 to 4 cups of rice
• 4 to 8 cups of water (you want double the water as rice)
• 2-4 Tablespoons of butter or olive oil
• Garlic Salt (optional)
• Salt

INSTRUCTIONS

1. Oil up the inside of your crockpot with the olive oil so your rice doesn't stick.
2. Place the rice on the bottom of the crockpot and season with salt and garlic salt.
3. Pour Water over the rice. (You want double the water as rice, so if you have 2 cups of rice, you will need 4 cups of water).
4. Cook on high for 2 to 2½ hours for white rice or 3 hours for brown rice.
5. Fluff with a fork and serve or freeze.

https://www.eatingonadime.com/crock-pot-rice/

Brown Rice: Stove top recipes

Soft Brown Rice-

Use the ratio of 1.5 cups water to 1 cup rice. Rinse the rice with cold water for 30 seconds. Put brown rice and water together in a pot with a lid.. Bring the water and 1 tsp salt (per 1 c rice) to a boil over high heat in a large heavy pot with a tight fitting lid. When the water is boiling add the rice, stir and partially cover (don't cover complete or it will spill over) and cook on medium-high heat for 30 minutes. Or get it to boiling again, turn off the heat, and let the rice sit in the covered pot for another 10 minutes.

Perfect Brown Rice-

2.25 c. water, 1 c. brown rice = 3 cups cooked

1. Bring water to a boil.
2. Once water is boiling, add brown rice, cover, and reduce to simmer.
3. Simmer for 45 minutes, without opening pot.
4. After 45 minutes, turn off heat and let sit for 15 minutes.
5. DO NOT OPEN POT UNTIL 15 MINUTES ARE OVER.
6. Open pot and fluff perfect rice.

http://www.geniuskitchen.com/recipe/plain-but-perfect-every-time-brown-rice-88564

Oatmeal Almond Coconut Bites

Oatmeal Coconut Cookie Balls

Oatmeal Coconut Cookie Balls

(I could’ve baked them, but I ate them unbaked, so good!)

See adjustments for Phase 3. A little too oily I think.
I’ll try them again with less oil and add a little water or an egg.

Chinese Noodles

I am still staying away from wheat products in general so when I made these noodles, I split the batch and used my own rice noodles. I also used my tamari sauce instead of soy sauce and omitted the ham in my batch. See below for a great meal where there's not too much extra work for a lower glycemic diet. This recipe is from the Mary Sia Chinese cookbook.

 Read through the recipe and get everything chopped up first.

 Photo not shown: Cook the noodles according to package directions (just the egg noodles, or both egg and rice noodles separately). Run thru cold water.

 Boil the celery to soften (I added some pepper flakes instead of fresh peppers).

At the same time, you can cook up the scrambled eggs. Cut and set aside.

 Add all of the veggies and the reserved liquid from celery boiling above.

 Put 1/4 c. sesame oil in nonstick pan and fry cooked noodles until slightly crispy. Stir often.

Decide how to portion out the veggies and eggs. Set some aside for the separate rice noodles if you're doing that batch too. Add all of the ingredients to the slightly crispy noodles (above). And the rest to the cooked rice noodles (below).

Cook up the "gravy" and add to the egg noodles before serving. 

Just add some Tamari before serving the rice noodles.

Rutabaga Fries

Rutabaga Wedges

1 rutabaga, peeled then cut into wedges

2 tsp each: dried rosemary, garlic powder, onion powder

½ tsp sea salt

½ c water

Place water and wedges into a non stick pan. Sprinkle in seasonings and stir with wooden spoon. Cook for 2 min on 6, then 8-10 more min on 4.

For original recipe, see: https://www.allrecipes.com/recipe/230404/rutabaga-oven-fries/?internalSource=pnm&referringId=2450&referringContentType=recipe%20hub

Evaluation - any suggestions?

Although we've always eaten fairly well and over the last 5 years have had... 

•  lots of vegetable and fruit options at every meal 
• less and less homemade baked goods  
• made our own granola
• added more meatless meals
• made the kids in charge of more meals
• taught the kids how to make their favorite treats

... there's more to improve on when it comes to eating right in our home. 

Mostly eating less, drinking more water, not getting bored and exercising daily helps me.

Right now I'm transforming our home into a good oil (2017) and good sugar (2018) home. Step by step.

The only oils we now have are avocado, olive, sesame, coconut, butter and heavy whipping cream.

I've determined not to buy any more white or brown sugar. We'll use up what we have and transition to raw sugar, honey, molasses, and real maple syrup. 

I will continue to buy the junk maple syrup for my husband and kids but won't eat it myself. 

The budget only goes so far. 

Any ideas for doing better?