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A steaming bowl of hot oatmeal brightens a cold winter morning and will keep you sated until lunch time. Rich in heart-healthy soluble fiber, steel-cut oats are the poster child of a healthy breakfast. These oats are simply whole oat groats that are cut into several pieces with steel blades. (Rolled oats are steamed and rolled into flakes.) The steel-cut variety has an appealing chewy texture, but the downside is that they take longer to cook than rolled oats. However, I offer several shortcuts, and since steel-cut oatmeal reheats well in the microwave, you can cook up a batch when it is convenient and enjoy ready-made, healthy breakfasts for several days. There is no need to get bored with this breakfast because there are myriad ways to vary it with assorted dried fruits and toppings (see below).  
STEEL-CUT OATMEAL PORRIDGE
2 cups water
1 ½ cups additional liquid, such as low-fat (1%) milk, soymilk, almondmilk, orange juice, apple juice or water
1/8 tsp salt, or to taste
1 cup steel-cut oats
2/3 cup dried fruit, such as raisins, dried cranberries, dried cherries, dried blueberries, dates, chopped prunes, dried figs or dried apricots
1 tsp vanilla (optional)
¾ tsp ground cinnamon
2 tsp brown sugar, maple syrup, honey or agave syrup, or to taste

INGREDIENTS
Basic stovetop method: Bring 2 cups water, 1 ½ cups additional liquid of your choice, and salt to a boil in large, heavy saucepan. Sprinkle in oats, stirring constantly. Reduce heat to low and simmer, uncovered, stirring often, 15 minutes. Add dried fruit. Cook, stirring often, until porridge has thickened and oats have a tender, but chewy texture, 10 to 15 minutes longer.
Overnight soak method: Soaking the oats overnight gives you a head start, so cooking time in the morning will be shorter. The night before, place 2 cups water, salt and oats in large bowl. Cover and let stand overnight. In the morning, bring 1 ½ cups additional liquid of your choice to a boil in large, heavy saucepan. Add soaked oats, any remaining soaking liquid, and dried fruit. Return to a simmer. Reduce heat to low; simmer, uncovered, stirring often, until porridge has thickened and oats have a tender, but chewy texture, 10 to 15 minutes. 
Slow-cooker method: Although it sounds appealing to cook your oatmeal in a slow cooker overnight, the cooking time is too long and the steel-cut oats lose their distinctive nubby texture. However, it still may be convenient to let the oatmeal cook undisturbed in the slow cooker for several hours. Spray a 4-qt slow cooker with cooking spray. Place 2 cups water, 1 ½ cups additional liquid of your choice, salt, and oats in slow cooker. Cover and cook at Low 2 ¾ hours. Stir in dried fruit; cover and cook until porridge has thickened and oats have a tender, but chewy texture, 10 to 15 minutes longer.
When porridge is ready, stir in vanilla, if using. Porridge will keep, covered, in the refrigerator for up to 4 days or in the freezer (packed in individual portions) for up to 4 months. To reheat, place portion (thawed, if frozen) in microwave-safe bowl; add 2 Tbsp liquid. Cover with wax paper and microwave at High about 3 minutes, stirring once. 
To serve, top each serving with a sprinkling of cinnamon, 2 tsp brown sugar (or other sweetener) and finish with your choice of stir-ins and toppings (see below). 

Yield: 6 (2/3-cup) servings.

Per serving (with 1 ½ cups low-fat milk and raisins): Calories: 190. Total fat: 2.5 grams. Saturated fat: 0.5 grams. Cholesterol: 5 milligrams. Sodium: 85 milligrams. Carbohydrates: 37 grams: Fiber: 4 grams. Protein: 7 grams.

PREPARATION
Toppings & Stir-in Suggestions

For each 2/3-cup serving:

•Stir in 1 Tbsp ground flaxseed meal. Adds 35 calories and 2 grams fiber.  
•Stir in 1 Tbsp almond butter (or peanut butter). Adds 100 calories and 2 grams protein.
•Stir in 2 tsp unsweetened cocoa powder. Adds 10 calories.
•Top with 2 Tbsp low-fat yogurt (plain or vanilla, regular or Greek). Adds 20 calories, 2 grams protein, and 56 grams calcium.
•Top with 2 Tbsp low-fat milk (or nondairy milk). Adds 15 calories and 38 grams calcium.
•Top with ½ cup sliced banana. Adds 70 calories and 2 grams fiber.
•Top with ½ cup diced apple. Adds 35 calories and 2 grams fiber.
•Top with ½ cup blueberries, blackberries, raspberries or strawberries. Microwave frozen fruit at High 30 to 40 seconds. Adds 40 calories and 2 grams fiber.
•Top with 1 Tbsp sliced almonds, chopped walnuts, pecans, or hazelnuts, toasted, if possible. Adds 35 calories.



Recipe by Patsy Jamieson
Originally published in Tufts University Health & Nutrition Letter