by Selva Wohlgemuth, Registered Dietitian and Nutritionist
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.
Photo by Selva Wohlgemuth
Gut Nourishing Steel Cut Oats
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.
Learn More About Gut Bacteria
Read Selva's column in the December 2018 Co-op News to learn more about symbiotic and potentially harmful gut bacteria and get some tips on how growing good gut bacteria.