A simple and comforting bowl of oats is a perfect low GI meal. It gives you complex carbohydrates, protein and fat (yes, fat – did you know that oats contain the highest amount of fat of all grains?). Oats are also said to normalize blood glucose and are high in fiber.
An all around awesome food that can be completely destroyed by food manufacturing industry and presented to us in the form of high GI instant oatmeal masquerading as healthy breakfast.
I am on a mission to educate people about the non-healthy side of instant oatmeal, so please never buy it. And if you do, I am sorry, but I don’t think we can be friends 😉
Steel-cut oats, on the other hand, is the best low GI food you could have for breakfast. The only problem with steel-cut oats is that they take somewhat longer to cook. And if you are rushing to get everyone ready in the morning you probably don’t have time to cook steel-cut oats.
In this case, you can prepare them in the evening and keep in the fridge overnight. In theory, the glycemic index of steel-cut oats would increase slightly the next day compared to freshly prepared ones. But they still will be healthy and filling.
- 1 Tbsp coconut oil
- 1 cup steel cut oats
- 2 cups water
- 1 cup non-dairy milk
- 1 Tbsp coconut sugar or any natural low GI sweetener
- pinch of salt
- 1/2 tsp vanilla extract
- 1 cup fresh or frozen raspberries
- 4 Tbsp walnut pieces
- If you are using frozen raspberries, take them out of the freezer before you start cooking the oats.
- In a medium pot, melt the coconut oil over medium heat. Add the oats and cook stirring occasionally until the oats warm up and are covered in oil, for about 2 to 3 minutes.
- Add the non-dairy milk, water, coconut sugar and salt. Mix well. Bring to a boil. Reduce heat. Cover and simmer for 20 minutes. Stir occasionally. Turn off the heat and let it stand covered for about 3 minutes.
- Add the vanilla extract and raspberries. Mix well until the oats and raspberries are combined.
- Serve with 1 to 2 tablespoons of walnut pieces.