Healthy Banana Steel Cut Oats

Warming and hearty breakfast steel cut oats.

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These healthy banana steel cut oats make for an incredible breakfast. Packed full of long lasting energy and nutrients, it’ll keep you going all day long. This hearty meal is great to enjoy during cold winter mornings. The spices are warming and help release sustained energy. 

Steel Cut Oats: are made from the same grain as other rolled oats, however differ in their processing. They are never heat treated during the process and begin from the wholegrain plant. This is then passed through slender blades to cut steel cut oats. This means they contain a greater amount of fiber than rolled oats (5g per 1/2 cup, with 2g being insoluble), aiding in healthy digestion.  The insoluble fiber include d- beta- glucan which is associated with improved blood sugar levels. They are also a good source of protein, containing 7g per 1/4 cup with many essential amino acids.

Chia Seeds: can help relieve inflammation, regulate cholesterol and lower blood pressure, making it extremely good for a healthy heart. Additionally, by reversing oxidative stress it may lower the likelihood of developing atherosclerosis. One serve of chia seeds contains 18% of the recommend daily dose of calcium. Calcium is fundamental in maintaining bone strength and mass.

Bananas: are often the staple of many athletes. Containing fiber, energy and phosphorous it can reduce the exercise related cramps and soreness.

Walnuts: are an excellent source of anti- inflammatory omega- 3 fatty acids in the form of ALA. They are also a great source of manganese and copper. The dietary guidelines recommend consuming 30 grams of nuts per day.

Cinnamon: Despite adding a great flavour to the oats, cinnamon helps to regulate blood sugar levels whilst also lowering blood pressure and cholesterol.


Ingredients:

  • 1/2 cup steel cut oats
  • 1 1/2 cup almond milk
  • 2 Tbs currants
  • 1 Tbs chia seeds
  • 2 Tbs maple syrup
  • 1 Tsp cinnamon
  • 1 Tsp nutmeg
  • 1 banana
  • 1 Tbs walnuts

Method:

  1. Place the oats and almond milk in a saucepan over medium heat and let it come to the boil.
  2. Once boiled, turn down the heat to allow the mixture to simmer for 15- 20minutes. Add in the currants, half a banana (mashed), 1 Tbs maple syrup, chia seeds and spices. Continue to stir the oats often.
  3. Once all the liquid has been absorbed transfer into a bowl. Thinly slice the rest of the banana. Top the steel cut oats with the remaining banana, walnuts and maple syrup.

Let me know what you think 🙂

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