Sweet Cinnamon Steel Cut Oats
Sweet Cinnamon Steel Cut Oats (Serves 4):
1 Cup Steel Cut Oats
1/4 Cup 100% Maple Syrup
3 Cups Water
1/4 Teaspoon Salt
2 Teaspoon Cinnamon
Bring water to a boil. Add oats to water and cover; reduce heat to low and let oats simmer for twenty minutes or until desired texture, stirring every couple of minutes. Stir in maple syrup and cinnamon (use less syrup/cinnamon than called for if you don’t like it very sweet). Serves four. Healthy Fried Apples make a delicious garnish!
Serving Size 1/4 of recipe; Calories 223; Total Fat 3g; Saturated Fat 0.5 g; Cholesterol 0.0 mg; Sodium 147 mg; Potassium 5.8 mg; Total Carbohydrates 43 g; Dietary Fiber 5.6 g; Sugar 13.5 g; Protein 7 g; Calcium 5% DV; Iron 14% DV; Manganese 10% DV. Trace amounts of other vitamins and minerals.
Clean Eating Notes:
Make sure to use 100% Pure Maple Syrup because the fake stuff, “Maple Flavor Syrup,” is full of nasty chemicals.
For Steel Cut Oats, I use Bob’s Red Mill (my go-to brand!).
You can use Cassia cinnamon (the cheaper “American” version which is most commonly sold in supermarkets) or Ceylon cinnamon (more commonly used in Europe, also called “true cinnamon”). The jury is still out on which is better. Some argue that Cassia cinnamon is better because of studies showing that it reduces blood sugar – however, Cassia cinnamon contains coumarin, a natural chemical that can cause liver damage when ingested in high quantities, especially in children. Therefore, others argue that Ceylon cinnamon is safer because it is less likely to have adverse side affects. However, studies have not yet linked Ceylon cinnamon to benefits regarding blood sugar. Although I own a jar of both, I used Cassia for this recipe. My unqualified/unprofessional advice: If you’re diabetic or eat cinnamon less than twice a week, get the cheap Cassia cinnamon. If you are a cinnamon fiend, splurge for a large jar of Ceylon.