Maple Steel-cut Oats – Pressure Cooker Oatmeal
According to Prevention Magazine, steel-cut oats have a slightly lower glycemic index and fewer calories than rolled oats1. There is some debate about the significance of this difference2, especially because the other ingredients used to complete the oatmeal will likely have a stronger impact on the overall nutritional value of the dish than the type of oatmeal being used to make it.
Ultimately, replacing white toast and jam, sugary cereal or cookies with any kind of oatmeal will add more fiber, protein and iron to your diet – and keep you feeling full long enough to avoid eating a mid-morning snack before lunch.
When pressure cooking oatmeal, I add the maple syrup at the end. I’ve found that if I add it before pressure cooking the sweetness of it decreases. All of the maple syrup is still there but it will be evenly distributed both inside and outside of the cereal – making it less noticeable in the mouth. I’ve tried sweetening oatmeal before pressure cooking with sugar, honey and jam and this happens with those sweeteners, too. To get the most impact from a sweetener: add it after pressure cooking.
Alter or adorn this recipe to taste and how awake and creative you happen to be. The water can be replaced with nut or cow milk (but this cannot sit out overnight if you’re going to program your electric pressure cooker before going to bed), the butter can be replaced with oil or left out entirely. Replace the steel-cut oats with your favorite oat cereal by adjusting the liquid according to the pressure cooker oatmeal table.
I like to keep it simple because if you’re incoherent and in a hurry – you’re not going to have time to put together a 10-ingredient oatmeal (I have seen this in a cookbook)! So keep your first oatmeals simple and easy so you’re more likely to make and eat them!
|Pressure Cooker||Accessories||Pr. Cook Time||Pr. Level||Open|
|3 L or larger||steamer basket, heat-proof bowl(s)||3 min.||High(2)||Natural|
- Serves: 1 serving
- Serving size: 1
- Calories: 240
- TOTAL Fat: 8.3g
- TOTAL Carbs: 40.5g
- Sugar Carbs: 13.5g
- Sodium: 75.8 mg
- Fiber Carbs: 4g
- Protein: 6.1g
- Cholesterol: 15.5mg
- ¼ cup (40 g) quick-cooking steel-cut oats
- ¾ cup (170 g) water
- 1 pinch salt
- ½ tablespoon butter
- 1 tablespoon 100% maple syrup
- Prepare the pressure cooker with 2 cups of water and the steamer basket.
- In a small heat-proof bowl or mug, add the oats, water, salt and butter.
- Close and lock the lid of the pressure cooker.
- For electric pressure cookers: Cook for 3 minutes at high pressure.
For stove top pressure cookers: Turn the heat up to high and when the cooker indicates it has reached high pressure, lower to the heat to maintain it and begin counting 3 minutes pressure cooking time.
- When time is up, open the pressure cooker with the Natural release method - move the cooker off the burner and wait for the pressure to come down on its own (about 5 minutes). For electric pressure cookers, disengage the “keep warm” mode or unplug the cooker and open when the pressure indicator has gone down (7 to 15 minutes).
- Vigorously mix the contents of the bowl, pour on maple syrup and serve.
1. Oklander, Mandy “What’s Healthier: Steel Cut Oats or Rolled Oats?” Prevention. Web. 23 Feb. 2016.
2. Neily, Jennifer “Why I don’t like steel cut oats” Neily on Nutrition. Web. 23 Feb. 2016.