The combination of oats with the fruit, peanut butter, and cinnamon makes this breakfast taste more like a fresh baked dessert rather than the healthy protein and antioxidant-packed bowl of oats that it is! A great way to start off the day, this Blueberry Apple Steel Cut Oats whips up quick; prep the fruit while the oats cook and it all comes together in no time!
Can you use quick-cook steel cut oats?
Yes! You can even use rolled oats or if you’d rather. Just follow package directions for cooking, any oats will work! I love the steel cut oats because they have more texture
Are frozen blueberries as good as fresh?
Absolutely! Don’t feel that you’re missing out on nutrients if your blueberries are frozen rather than fresh. Frozen is just as nutritious, if not more, since the fruit is picked at the peak freshness and then frozen immediately. Fresh fruit is picked before peak ripeness because it has such a long transport before arriving to the grocery store shelves.
Blueberries, fresh or frozen, are thought of as a super food for good reason; they are loaded with antioxidants! The anthocyanins, the main compound that gives blueberries their rich blue color, are the antioxidants. Similar to most fruits and vegetables, most of the antioxidants are concentrated in the skin.
Blueberries may provide protection against cancer, especially breast cancer and cancer of the GI tract 1, help control blood sugar as well as improve insulin sensitivity, boost brain health and heart health. Berries in general have nearly 10x more antioxidant power than other fruits and vegetables!2 A cup of blueberries a day may also keep the doctor away!
Why steel cut oats instead of rolled?
Steel cut oats are hulled oat grains that are cut into smaller pieces with, as you may have guessed, a steel blade. They are less processed than rolled oats, which are steamed and flattened, and steel cut oats have most of the grain intact — which leaves most of the nutrition intact, too!
Being less processed, steel cut oats are heartier, nuttier, and have more texture than rolled oats. They are packed with fiber, a good amount of protein, and some vitamins and minerals. The high fiber content helps regulate blood sugar, help with digestion, and lower cholesterol — it’s why oats in general boast being heart-healthy!
The downside of steel cut oats is the longer cook time since they are less processed. If you just don’t have time in the morning for cooking steel cut oats, there is the option of quick-cook steel cut oats! Or even rolled oats. All oats are healthy but the longer the cook time, the healthier they will be!
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Blueberry Apple Steel Cut Oats
- Total Time: 30 minutes
- Yield: 2 bowls 1x
- Diet: Vegan
Description
Blueberry Apple Steel Cut Oats are a perfect way to start the day! A bowl of whole grains with a variety of fruit and cinnamon-spiced, this is a protein, fiber, and antioxidant-rich breakfast that’s whips up quick and easily!
Ingredients
- 1/2 cup steel cut oats (or sub rolled oats, follow package directions for cooking)
- 1 1/2 cups water
- pinch of salt
- 1 banana, sliced
- 1/2–3/4 of an apple, cut in 1/2″ cubes
- 1/4 tsp cinnamon
- 2 Tbsp dried craisons, raisons, or currants
- 1/2 cup blueberries (fresh or frozen)
- 2 Tbsp flaxseed, ground (optional)
- 2 Tbsp peanut butter
- Splash of plant milk
Instructions
- In a small pot, bring 1 ½ cups of water and pinch of salt to a boil. Add steel cut oats and cook according to package directions.
- For the last couple minutes of cook time stir in apples (reserving a few for garnish), cinnamon, dried fruit, and blueberries if frozen. When oats have finished cooking, turn off heat and stir in ground flaxseeds.
- Serve oats into bowls. Top with banana, a dollop of peanut butter, reserved apples, and blueberries if using fresh. Add a splash of plant milk. Enjoy!
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: breakfast
- Method: stovetop
- Cuisine: American
