This recipe for Gut Nourishing Steel Cut Oats incorporates many of the dietary tips mentioned in Selva’s column about Gut Bacteria that was published in the December 2018 Co-op News.
Cooked and cooled steel-cut oats have a higher amount of resistant starch and are high in mucilaginous fiber. Blueberries, flaxseeds, and cinnamon provide a great source of polyphenols (as well as fiber). The optional yogurt provides a food-based source of probiotics. Each serving provides 11 grams of fiber! Enjoy after a workout, as a fiber-rich breakfast, or simply as a snack.
1 cup cooked and cooled steel-cut oats (cooked per package instructions)
½ cup frozen blueberries
½ cup unsweetened non-dairy milk
½ teaspoon cinnamon
1 tablespoon ground flaxseed
1 tablespoon chopped nuts
½ cup plain grass-fed yogurt (optional)
In a microwave-safe glass or ceramic bowl add a 1-cup serving of cooked and cooled steel cut oats.
Add the blueberries, and non-dairy milk.
Reheat in microwave for about 3 minutes.
Once warmed, stir in the ground cinnamon and flaxseeds. Top with chopped nuts and plain yogurt.