Fruity Breakfast Pilaf (made with steel-cut oats)

Fruity Breakfast Pilaf with pecans (optional)

Fruity Breakfast Pilaf with pecans (optional)

fruity breakfast pilaf

fruity breakfast pilaf

I love this recipe, not only because it’s delicious, but because of it’s make-ahead ability, ensuring you have a healthy, low-glycemic breakfast that really sticks to your ribs.  Steel-cut oats are used, making this recipe a lower glycemic option to flaked oats or instant oats. Remember, the more processed oats are (or grains in general),  the quicker they convert to sugar in your body. So, it takes some extra time to cook these oats (30 minutes), but when you make a batch large enough for 4 or 5 days, it’s not really that much of a time investment. Just reheat in the microwave and Bob’s yer uncle, as they say.  Feel free to change up the fruit and nut component to your liking. You can find steel-cut oats in every grocery store in the cereal aisle.  ***You can use any grain in this recipe (rice, millet, quinoa – just adjust the water amount and cooking time according to package directions).***

Fruity Breakfast Pilaf

adapted from VB6 by Mark Bittman

serves 6 

Ingredients:

1.5 tbsp cooking oil (I used coconut oil)

I 1/3 cups steel-cut oats

1/2 tsp salt

1/4 tsp each nutmeg, cinnamon, ginger

2 tbsp real maple syrup

1/2 cup chopped pecans

2 cups berries, fresh or frozen (divided – 1 cup added at end of cooking)

4 cups water

Directions:

Put the oil in a large non-stick pan or medium-sized saucepan over medium heat.  When it’s hot, add the steel cut oats. Cook and stir for approximately 4 minutes until kernels are starting to colour and are well covered in oil. Add salt and spices, stirring until fragrant.  Add 4 cups of water, maple syrup and 1 cup of fruit. (I used blueberries). Stir, bring to a boil, then lower heat to a simmer. Cover and let cook, stirring occasionally for about 25-30 minutes, until most of the water is absorbed and oat kernels are tender.

Uncover, and stir in remaining cup of fruit (I used raspberries) and serve with milk product of choice (very nice tasting with nut milk or coconut milk beverage) and additional nuts, if desired.  You can eat these without any milk product if you prefer.

If making ahead, let cool (covered) then place in a container and refrigerate for up to 5 days.  Reheat individual portions in microwave.

steel cut oats

steel cut oats

Saute oats in oil, add spices

Saute oats in oil, add spices

add water, syrup, nuts and fruit

add water, syrup, nuts and fruit

simmer, covered (stirring occasionally) for 25-30 mins

simmer, covered (stirring occasionally) for 25-30 mins

serve with milk product of choice and nuts (optional)

serve with milk product of choice and nuts (optional)