Healthy Breakfast: Steel Cut Oatmeal

This is a delicious, high-fibre, low sugar breakfast that you can prepare ahead for the week to just grab and go. At this serving size it's about 200 calories, depending what fruit and extra nuts you add.

NOTE FOR CELIACS and other gluten intolerant folks: any brand of steel cut oats should be fine if you just avoid gluten or have a mild intolerance, but if you have absolutely zero gluten tolerance you'll need to pay attention to which brand of oats you buy and ensure it is a certified gluten free brand. Not all oatmeal is completely gluten free. McCann's appears to be a good option, but if unsure, check carefully.

Ingredients:

• 1/2 cup milk (I use 2%, a soy or almond milk should also work for a dairy free option)
• 1/4 cup steel cut oats
• 1/4 cup fresh or frozen fruit such as blueberries, blackberries, raspberries
• 1 tbsp raw flax seeds
• optional - 1 tsp to 1 tbsp chia seeds, hemp, pumpkin seeds, sliced almond ... try adding more healthy stuff!

Portion size: I am a 5'2 woman, so this size suits me fine. But if you are a 6'5" man you may want a larger serving size. Just keep the ratio of milk to oats at 2 parts milk to 1 part oats and it'll work out!

Note about the steel cut oats: Quaker does a "3 minute steel cut oats" that softens much faster than traditional style. Both will work, but Quaker will result in a mushier oatmeal, and more traditional steel cut oats will be firmer. On the whole I prefer the traditional style but they taste basically the same so pick whichever you prefer!

Instructions:

• Set out some microwave-safe containers - I picked up these covered glass tubs at a dollar store for very cheap, but anything will do. Should be about 1 cup capacity.
• Into each container, put 1/4 cup of oatmeal, 1 tsp of raw flax seeds, and any other additional seeds or nuts you feel like adding. In this photo I was trying flax seeds, chia seeds, and pumpkin seeds.

•  Add 1/2 cup of milk to each, and give a quick stir with a spoon to mix together.

• Cover and leave in fridge overnight. Will keep for several days so you can prepare breakfast for the week on Sunday night.

• In the morning when you want to eat one, microwave briefly to warm up (90 - 120 seconds on high, depending on microwave and whether you used 3-minute oats or not), and then mix in fresh fruit - OR if using frozen fruit, add fruit first, mix in, and microwave 30 seconds longer.  (I usually throw in frozen fruit at home, then take the tub to work and microwave there when ready.)

This breakfast has NO added sugar, the fruit supplies all the sweetness, and the fibre and added seeds are tasty and satisfying!