You don’t have to wait until dinner to start the celebration. This decadent spin of morning oats may provide a chocolate fix first and leave it coveted with regular rotations. Soaking a satisfying steel-cut oats overnight is a smart way to create a cooking time that is about the same as instant flakes. And if it makes you choose them more often, consider it a health win. Systematic review and meta-analysis published in February 2021 Nutrition Journal Shows that blood glucose and insulin respond better after eating intact oat grains such as steel-cut oats than after eating more processed forms such as rolled or instant oats. I did. (Of course, you can make this with other types of oats if you want. See note.) In the short term, this can have a positive effect on satiety, A condition like type 2 diabetes that may reduce the risk of developing metabolism in the future.
According to USDA data, cherries are a reliable source of vitamin C, accounting for about 18% of a serving. Of the several functions that vitamin C performs in the body, two important functions help the production of various neurotransmitters, act as antioxidants that limit the damage of oxidative cells, such as cancer and heart disease. Helps reduce the risk of some chronic illnesses. National Institute of Health.
For 4 people
material
- 1 cup of steel-cut oats or 1½ cup of old-fashioned oats *
- 1 teaspoon ground cinnamon, split
- 1/4 teaspoon nutmeg
- 1/8 teaspoon salt
- 2 cups of frozen cherries
- 2 teaspoons of honey
- 1 lemon peel
- ¼ tsp almond extract (optional)
- 2 tsp cornstarch
- 1/3 cup low-fat or plain dairy-free milk
- 2 ounces of dark chocolate, about 70% cocoa, chopped
- 1/3 cup of chopped walnuts
direction
- Put oats, 1/2 teaspoon cinnamon, nutmeg and salt in a medium-sized pan. Add 3 cups of water. Bring to a boil, turn off the heat immediately, soak the oats overnight and cover.
- To make a cherry sauce, put cherries, honey, rest of cinnamon, lemon zest, and 1/2 cup of water in a small saucepan and bring to a boil. Reduce to medium heat and simmer for about 5 minutes, stirring occasionally, until the cherries begin to break. Crush about half of the cherries behind the fork. Add almond extract and cornstarch, stir and simmer for 2 minutes or until slightly thickened.
- Before serving, reheat the oats in a pan over medium to low heat with milk, stirring occasionally and heating for about 5 minutes until warm and creamy. Gently stir the chocolate until the chocolate streaks run on the oatmeal. Serve with warm cherry sauce and walnuts as a topping.
* Note: If you use old-fashioned oats, put 3 cups of water in a medium-sized pot and bring to a boil. Add oats, 1/2 teaspoon cinnamon, nutmeg and salt. Bring to a boil, reduce heat, cover and simmer for about 5-7 minutes until most of the liquid is absorbed. Then follow the rest of the steps.
Nutrition per serving: 387 calories, total fat 14g (saturated fat 3.5g), protein 10g, carbohydrates 59g, fiber 9g, sugar 22g (sugar 9g), sodium 85mg
