Fermented Steel Cut Oatmeal Delight

Fermented Steel Cut Oatmeal Delight

Health Rating
Prep Cook Ready in Servings
7 h 10 min 7 h 10 min 1

Ingredients


1/2 cup Steel cut oats, dry
1/2 cup Water (non-chlorinated)
2 tbsp Kefir
1/4 tsp Cinnamon
1 pinch Sea salt
3/4 cup Water (non-chlorinated)
1/2 cup Whole milk 3.3% (organic, can be mixed with 1 tbsp kefir)
1 tbsp Pistachio nuts
1 medium Banana
1/4 cup Blueberries
1 tbsp Maple syrup

Instructions


Fermentation Instructions:
Place the oats, 1/2 cup water, and yogurt or kefir in a bowl. Mix and cover with a cloth or plastic wrap placed loosely on top. Let sit in a warm place for at least 7 hours.

To prepare the oatmeal:
Transfer the fermented oats to a saucepan and add the 3/4 cup water*, the cinnamon, and sea salt. Bring to a boil then lower to simmer. Cook for 5-10 minutes or until the water is absorbed.

Transfer to a bowl and top with milk, pistachios, maple syrup, bananas, and blueberries. Serve immediately.

Nutrition Facts

Per Portion

Calories 687
Calories from fat 162
Calories from saturated fat 50
Total Fat 18.0 g
Saturated Fat 5.6 g
Trans Fat 0.3 g
Polyunsaturated Fat 4.5 g
Monounsaturated Fat 7.2 g
Cholesterol 16.4 mg
Sodium 225 mg
Potassium 1193 mg
Total Carbohydrate 109 g
Dietary Fiber 13.0 g
Sugars 38 g
Protein 22.8 g

Dietary servings

Per Portion


Fruit 1.5
Grain 1.8
Meat Alternative 0.5
Milk 0.5
Milk Alternative 0.2

Energy sources


Pygal63%460.2975789051534230.3887174389051624%292.25002058968005195.0601122984067213%344.5562837761135114.7266826383722763%24%13%CarbohydratesFatProtein

Notes:

It is important to use non-chlorinated water when fermenting. Regular tap water usually contains chlorine or chloramines and fluoride that must be removed for culturing, to keep cultures healthy and produce the best finished product.
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